Instagram story viewer> @running.yana> Post

Yana Strese | Running

@running.yana

2 days ago

2550

75

Posted On: October 17th 2026, 01:07 pm

The ULTIMATE GLUTE exercise for runners! 🍑🔥

Struggling with weak glutes or recurring niggles in your KNEES, HIPS or HAMSTRINGS? 👀

The wall-supported single-leg deadlift is one of my FAVORITE exercises to build stronger glutes, improve single-leg stability and become a stronger, more resilient runner! 🏃‍♀️💪

HOW I DO IT:
→ 3 sets per leg
→ 8–12 controlled reps
→ Start lighter (12–16 kg) and gradually work your way up to 20 kg+

The wall support helps with balance so you can REALLY focus on those glutes! 💯

📌 SAVE this for your next strength session!

#strengthforrunners #gluteworkout #runner

Comments (75)

sammyjo8891

19 hours ago

sammyjo8891

12 kg isn’t light 😩😅

palb_282

a day ago

palb_282

Do you drive from the hips & push through from the standing leg? Bent leg for stability?

ciska.runs

a day ago

ciska.runs

Wrong shoes for this workout though. Lol

fitnessbyjustin_

a day ago

fitnessbyjustin_

Nice work 👏

torqueandtime8

a day ago

torqueandtime8

How about glute bridges? My hammies and quads are overly strong (I’m cutting them down😴)

racsosantoslopez45

a day ago

racsosantoslopez45

Hola qué fuerza en los glúteos.estoy enamorado de sta chika atleta y la mejor sonrisa😍👏

aks_banarasiya

a day ago

aks_banarasiya

👏👏

jennhrunz

a day ago

jennhrunz

How far away from wall

laurennicole1556

a day ago

laurennicole1556

Which mount to coast are these?

it_aleksey_qa

2 days ago

it_aleksey_qa

🔥🫶🏻🔥

love_live_sweat

2 days ago

love_live_sweat

I will try it😅

venkat_giri7

2 days ago

venkat_giri7

🔥😍

karincarlsson9

2 days ago

karincarlsson9

Yes they do!! 🔥👏

magnar967

2 days ago

magnar967

Always thank you for the great tips ! ❤️💐

chris_moving_forward

2 days ago

chris_moving_forward

Thanks for sharing 🙏

Load More

More posts

A-Skips vs. B-Skips 🏃‍♀️

They might look similar, but they train slightly different parts of your running mechanics.

A-SKIP
Think: knee up → foot down

→ Drive the knee up
→ Keep the ankle dorsiflexed (toes up)
→ Strike the ground underneath you
→ Stay tall and keep the movement quick + rhythmic

Great for practicing coordination, posture, knee drive & active ground contact.

B-SKIP
Think: knee up → extend → pull back down

→ Start with the same knee drive as an A-Skip
→ Extend the lower leg forward
→ Then actively pull the foot back underneath you
→ Keep it controlled — don’t reach or overstride

The B-Skip adds that extra extension + “paw-back” motion, helping you practice coordination through a bigger range of motion.

Focus on good technique and rhythm rather than trying to do them as fast as possible.

Save this for your next warm-up 🔖🏃‍♀️

#runningdrills #runningcoach #drills

Forefoot vs. Midfoot vs. Heel Strike 🦶
Is one actually better? 👀

FOREFOOT:
✅ Light, quick & responsive
✅ Common at faster paces
❌ More load on calves & Achilles

MID-FOOT:
✅ Balanced, compact landing
✅ Can help reduce excessive braking
❌ Not automatically more efficient or injury-proof

HEEL STRIKE:
✅ Totally normal for many runners
✅ Often natural at easier paces
❌ Can increase braking forces if you’re overstriding

And here’s the important part 👇

Heel striking isn’t the problem — overstriding can be.

Landing on your heel doesn’t automatically mean bad form or injury risk. Instead of obsessing over which part of your foot lands first, pay attention to where your foot lands in relation to your body‼️

Save this for your next run and share it with your running buddy 🤝

#running #runningtips #runningcoach

Can’t get the hang of C-Skips? 👀 Try THIS first 👇

Try them against a wall first! This makes it easier to slow the movement down, stay controlled, and really understand the technique before adding forward motion. 🏃‍♀️

C-Skips are a great running drill for improving:
⚡️ Coordination & rhythm
⚡️ Hip mobility
⚡️ Foot placement
⚡️ Running mechanics & efficiency

Master the movement at the wall → then take it forward 🙌

Save this for your next warm-up! 🔖

#runningdrills #runningtips #runningcoach

POV: your idea of a relaxing weekend is running 30km on Norwegian trails 🤭

Super duper early start today to beat the bad weather front 🌧️ And honestly… I LOVE running in the dark. You can’t really see how far you still have to go — or how much elevation is waiting for you 😂 — so somehow the kilometers just seem to fly by.

Also, the countdown is officially ON because we’re only THREE WEEKS OUT from the Marine Corps Marathon in D.C. 🇺🇸🔥

I tried out a new route today, so having navigation on my COROS APEX 4 (Satisfy Edition) definitely came in handy! 👇

[AD] @corosglobal
⌚️ COROS APEX 4 + COROS Heart Rate Arm Monitor
🔗 Use my code YANA or the link in my bio

#trainwithcoros #longrun #trailrunning

RUNNERS: Save this 30-min bodyweight workout 🔥

No gym. No equipment. Just 30 minutes to build stronger legs, better stability & more power for your runs 💪

The workout:
1️⃣ Squats — 1 min
2️⃣ Knee-Up Lunges — 1 min/side
3️⃣ Single-Leg Kickbacks — 1 min/side
4️⃣ Butt Kicks — 30 sec
5️⃣ Jumping Lunges — 30 sec
6️⃣ High Knees — 30 sec

🔁 4 sets total
⏱️ 15 sec rest between exercises
😮‍💨 2 min rest between sets

💡For the single-leg exercises: do one side during the first round, then switch sides for the next round and keep alternating.

📌 Save this for your next strength day and follow for more runner-specific workouts & training tips!

#hiitworkout #bodyweightworkout

Your next breakthrough could start with the habits between your runs 🏃‍♀️✨

Your running plan matters—and so does how you fuel, recover, and adapt it to real life.

Here’s a simple way to approach your running training, recovery, and nutrition 👇

☀️ DAILY: Build the basics.
Fuel your body, hydrate regularly, prioritise sleep, and check in with your energy. Follow the day’s plan—even when that means resting.

🗓️ WEEKLY: Create balance.
Keep most runs easy, make room for strength training, and schedule recovery. Planning meals and having snacks ready can make fuelling easier on busy days.

🔄 MONTHLY: Look at the bigger picture.
Review your consistency, fatigue, and progress. Adjust your training to your current capacity and check whether your eating habits support the work you’re doing.

The key? Give these habits a place in your routine before adding more mileage or intensity.

You don’t need a perfect checklist every day. Start with one habit you can repeat, then build from there 💛

📬 Save this running checklist for your next training review.

Which needs more attention right now: training, recovery, or nutrition❓

#runningtips #runningcoach

Why is it only the men chasing him?? 💀
🎥 The Marvelous Misadventures of Flapjack (2008–2010): A young boy raised by a talking whale embarks on bizarre adventures with Captain K’nuckles in search of the legendary Candied Island.

📺 watch on: Hulu.

#movies #movie #movielover #movierecommendation #tvshows

24 hours in Vienna ✨🍂🎀

#vienna #outfitinspo

The September sun was nice and warm…☀️
🇸🇪
Septembersolen var varm och skön…☀️

#leathertrousers #highheels #satinblouse #teasing #heelboots

It’s getting real 🎓☀️

#seniorsunday

denisegphotography