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James Dunne

@jamesmgdunne

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Building Stronger Runners

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I tried @lionscull’s strength workout for runners. Be sure to check out the main video linked in my bio!

#running #workout #fitness #marathontraining taken in Norwich, Norfolk by @jamesmgdunne

25k

44

3 years ago

Sore legs after strength work aren't proof it's working - and feeling nothing doesn't mean it isn't.

Plenty of us runners get sore every week in the gym, yet still feel stiff, wobbly or sore when we run.

That's usually because soreness comes from load, and most running problems are control problems. The strength training for runners that builds balance and one-leg control doesn't burn, so it's the first thing to go.

Keep the work that doesn't leave you sore, and the carryover into your stride improves fast.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

Know a runner who rates every session by how sore they are the next day? Send them this.

#runningmotivation #marathon #workout #trainingday #fitnessmotivation Bold black text on crumpled white paper. Text: Sore legs after strength work aren't proof it's working… (feeling nothing doesn't mean it isn't). The word proof is underlined in pink. by @jamesmgdunne

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1

a day ago

Glutes not firing when you run? Comment CHALLENGE and I'll DM you my free 7-day glute and stability challenge 👇

This is the full 8-minute lesson, not the 50-second version. Five glute exercises runners are given all the time (bridge, bodyweight squat, clamshell, single-leg squat, donkey kick), what most people get wrong on each, and the small change that puts the work back into your glutes.

Bridge: why a long lever makes it a hamstring exercise, and the heel position that fixes it. Squat: the last inch of hip extension most runners skip. Clamshell: the rotation that turns it into a TFL exercise and the hand cue that stops it. Single-leg squat: why reaching forwards loads the hip instead of the knee. Donkey kick: how to keep the lower back out of it.

Weak glutes, dead butt syndrome, knee pain when running, a hip that aches on long runs: these are usually where glute strength, hip stability and single-leg strength have slipped off the plan. Strength training for runners only works when the right muscle is doing the work.

For runners over 40 and masters runners training for 5k, parkrun, a half marathon or a marathon who want their strength work to show up in their stride.

Comment CHALLENGE and I'll DM you the free 7-day challenge: one simple move a day for better balance and control on one leg. Save this for your next strength session.

#strengthtraining #injuryprevention #physio #mobility #runningcommunity by @jamesmgdunne

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7

a day ago

Tight calves when you run? Comment CHALLENGE and I'll DM you my free 7-day balance challenge 👇
3 calf warm-ups I do before every run. About 3 minutes, no kit.

1. Ankle circles. 10 each way, each side.
2. Heel pumps at the wall. Heels off the ground, one heel down then the other, 1 second on, 1 second off. Feet straight, then turned in, then turned out. 2 sets of 30 to 60 seconds.
3. Toe walks. Up on your toes, lift one set of toes then the other. 10 metres forwards, 10 metres back, slow and controlled.

A calf warm-up gets your calves ready for today's run. But if your calves are tight again by the next run, or you keep picking up calf strains, recurring calf pain or Achilles pain, the warm-up isn't the weak link. Poor single-leg balance and hip stability often are: the calf grips to keep you upright.

For runners over 40 and masters runners in marathon training or half marathon training, or chasing a parkrun or 5k time, who deal with tight calves or calf pain when running.

Comment CHALLENGE for the free 7-day challenge to improve your balance: 7 days, one simple move, better control on one leg. Save this for your next warm-up.

#running #runner #run #runners #halfmarathon by @jamesmgdunne

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6

2 days ago

Started running after 40? Comment CHALLENGE and I'll DM you my free 7-day strength challenge for runners 👇

Starting later isn't a disadvantage, but the strength work in most plans was written for a body that's been running for years.

Lifelong runners picked up single-leg balance and hip stability without noticing. Late starters have to build that control on purpose.

Building up slowly only adds miles. Strength training for runners over 40 has to train balance and control on one leg, not just fitness.

That's why so many masters runners have the fitness but still feel fragile in a training block.

For runners over 40 and masters runners training for parkrun, a 5k, a half marathon or a marathon who want strength work that shows up in their stride.

Comment CHALLENGE and I'll send you the link. 10 minutes a day, one simple move, better control on one leg. Save this for your next training block.

#healthylifestyle #wellness #fitover40 #fitnessover40 #instarunners by @jamesmgdunne

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0

7 days ago

Heavy lifting is good advice for runners - it's just not where most of us should start.

Plenty of runners get strong in the gym, yet still feel stiff, wobbly or sore when they run.

That's usually because heavy lifting loads whatever pattern you've already got. If you can't control one leg, you're just getting stronger at the wobble.

Build the control first, and your strength training for runners finally shows up in your stride.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

Know a runner who's been told to lift heavy and still feels it on the run? Send them this.

#strengthtraining #injuryprevention #physio #mobility #runningcommunity Bold black text on crumpled white paper. Text: "Runners should be lifting heavy." (true - just not where most of us should start). The word heavy is underlined in pink. by @jamesmgdunne

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4 days ago

2 ways runners cheat this hip flexor test.

The test: foot on a box or chair at knee height. Lift it a few inches clear and hold for 30 seconds without compensating.

Cheat 1: leaning back to get the foot up.
Cheat 2: hitching the hip up on that side. Your hips should stay level and square.

If your hip flexors are weak, one of these will creep in. And if you can't hold it cleanly, the test is your exercise. Practise it until you can.

Save this and try it before your next run.

#strengthtraining #injuryprevention #physio #mobility #runningcommunity by @jamesmgdunne

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0

5 days ago

Tight hip flexors don't always need more stretching. A weak muscle often tightens up to protect itself.

Try this: foot on a box or chair at knee height. Stand tall, don't lean back, lift your foot a few inches clear and hold for 30 seconds. If you can't do it without leaning back or hitching your hip, your hip flexors might need strength work.

Full video and the strength exercise are linked above.

#running #runningtips #hipflexors #runninginjury #strengthtraining by @jamesmgdunne

27

0

5 days ago

Stretching feels good - but on its own, it doesn't always fix tight hips.

Many runners stretch every day, yet still feel tight, stiff or sore when they run.

That's often because tight doesn't mean short. When your hips struggle to keep you steady on one leg, other muscles may tense up to help. Stretching won't change that.

When your strength work trains control on one leg, it actually shows up in your stride.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

Know a runner who stretches every day and still says they're tight? Send them this.

#strengthtraining #injuryprevention #physio #mobility #runningcommunity Bold black text on crumpled white paper. Text: Stop stretching to fix your tight hips… (they're probably not short). The word Stop is underlined in pink. by @jamesmgdunne

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3

6 days ago

Most runners don't need more strength work. They need less of it, more often.

A full gym session looks great on the plan. Then the week fills up, the long run takes priority, and it's the first thing to go.

That's not a willpower problem. A big session competes with your running, and running wins every time.

When strength training for runners is small enough to do on your busiest day, it actually gets done - and that's when it starts showing up in your stride.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

Know a runner who says "if I can't do it all, there's no point"? Send them this.

#runningmotivation #marathon #workout #trainingday #fitnessmotivation Bold black text on crumpled white paper. Text: Most runners need less strength work. (not because it doesn't matter) by @jamesmgdunne

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20

7 days ago

Running more is a good thing - but on its own, it won't make you a stronger runner.

Plenty of runners add miles every year, yet still feel stiff, unsteady or sore after the long run.

That's usually because running repeats the pattern you already have. If your hip drops on mile one, it drops on mile ten - and more miles just practise it.

When your strength work matches how you actually run, the carryover improves fast.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

Know a runner who says this every training block? Send them this.

#runningmotivation #marathon #workout #trainingday #fitnessmotivation by @jamesmgdunne

1

1

8 days ago

Starting running after 40 isn't a disadvantage - but the strength work most plans hand you was written for a body that's been running for years.

Plenty of late starters have the discipline, yet still feel fragile from the first training block.

That's usually because lifelong runners picked up balance and one-leg control without noticing. Late starters have to build it on purpose.

When your strength work trains control, not just fitness, a stride starts to feel solid.

The FREE 7-Day Challenge shows runners how to build strength that actually transfers into their stride - in just 10 minutes a day.

💬 Comment CHALLENGE and I'll send you the link.

#running #runner #run #runners #halfmarathon by @jamesmgdunne

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5

8 days ago