Injury-Prevention Strength

Workout - Injury-Prevention Strength

• 5min @ 10'00''/km
• 30s rest
• 30s @ 5'00''/km
• 15s rest
• 30s @ 5'00''/km
• 15s rest
• 2 lots of:
  • 30s @ 5'00''/km
  • 15s rest
• 3 lots of:
  • 10s @ 5'00''/km
  • 15s rest
• 2 lots of:
  • 4s @ 5'00''/km
  • 15s rest
• 2 lots of:
  • 15s @ 5'00''/km
  • 15s rest
• 2 lots of:
  • 30s @ 5'00''/km
  • 15s rest
• 2 lots of:
  • 30s @ 5'00''/km
  • 15s rest
• 3min @ 10'00''/km

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Intro: Stephen Scullion, an Olympic marathoner, walks through his GYM recovery routine for runners | helped me run 2.09 marathon. Watch the full video. Below are the main takeaways so you can start today.

Key points:

• Post-marathon gym work builds strength, cuts injury risk, and adds long-term durability.
• Start with foot rolling and foam rolling, then runner-specific stretches for calves, hamstrings, quads, and hips.
• Strengthen the core and lower legs with glute bridges on the machine, side planks, adductor work, and calf training (walks, holds, raises) for tendon resilience and economy.
• Plan 10–15 minutes per session, 3–4 times a week. After 2–3 weeks, start loading heavier.

Workout example:

1. Foot and foam roll: 1 minute each to free the plantar fascia and calves.
2. Runner’s yoga: 30s holds in downward-dog for calves, hamstrings, and glutes.
3. Calf walks: 30s on your toes, chest upright.
4. Heel walks: 30s walking backward on heels, shins engaged.
5. Calf raises: 2 sets of 8 reps per leg. Start single-leg, progress to both.
6. Isometric calf load: on a leg press, foot at the middle of the platform, hold 6–10 seconds, 3 reps per side (around 60 seconds).
7. Lever glute bridge: 2–3 sets of 5–6 reps, 4–6 second holds.
8. Side plank (adductor): 15s per side, 2–3 sets.
9. Hamstring walkouts: 5–6 reps each side, hips level.
10. Lunges: 2–3 sets of 5–6 reps, tall torso, knee tracking over toes.

Adjust weights and reps to your fitness. The Pacing app lets you set your own paces.

Closing note: Work through this routine and you’ll notice faster recovery after runs. Use the Pacing app to tune intensity and volume to your fitness.

References

• GYM recovery routine for runners | helped me run 2.09 marathon - YouTube (YouTube Video)