My strength training routine || Road to Gold Coast Marathon 2024 (Week 5)

Let's go through why strength training matters for running and also have a look at my current routine. Feel free to check out other routines, like the ones linked below!

-    • GYM routine for runners | helped me r...  
-    • Cam Levins - Gym Session & Biomechani...  
-    • Full Weight Lifting Routine for Runne...  

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00:00 * Intro *
00:08 * Pfitz 18/85 - Week 5 training recap * - Monday (10km recovery)
00:15 - Tuesday (16km with 6km lactate threshold)
00:58 - Wednesday (24km medium long run)
01:25 - Thursday (10km recovery)
01:40 - Friday (21km medium long run)
02:17 - Saturday (10km recovery)
02:54 - Sunday (29km long run with 16km goal marathon pace)
04:22 - Total mileage for the week (~120km)
04:43 * Running is great, but can be tough on the body *
06:27 * Those fast runners are actually kinda strong *
06:58 * Why strength training matters for running *
08:03 * There's lots of good resources out there *
08:33 * My strength training routine *
10:38 - Foot - Towel clawing
11:03 - Foot - Banded big toe flexion
11:21 - Calves - Straight calf raise (single leg)
11:40 - Calves - Bent calf raise (single leg)
12:05 - Calves - Banded ankle eversion
12:35 - Tibialis anterior (shins) - Standing tibialis raise
13:09 - Tibialis anterior (shins) - Seated banded tibialis raise
13:40 - Quads - Split squat
13:53 - Quads - Bulgarian split squat
14:15 - Hamstrings - Single leg deadlift
14:54 - Glutes - Single leg glute bridge
15:22 - Glutes - Banded Romanian deadlift
15:36 - Hips - Seated single leg raise
15:44 - Hips - Seated banded hip abduction
16:01 - Hips - Banded crab walk
16:12 - Hips - Diagonal band walk
16:31 - Hips - Side lunge
16:39 - Hips - Side lying leg lift
16:47 - Core / abs - Hollow body hold
17:30 - Core / abs - Side plank hip lift
17:53 - Core / abs - Hanging knee / leg raise
18:09 - Upper body - Push-ups and its variations
18:39 - Upper body - Pull-ups and its variations
19:03 * My plyometrics routine *
19:33 - Double leg pogo jumps
19:48 - Single leg pogo jumps
20:00 - Jumping squats
20:09 - Jumping lunges
20:16 - Single leg side bounds
20:24 * Other running-specific stuff (hills, hill sprints, strides) *
20:59 * Outro *

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