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 on video, and it’s definitely worth watching in full. We’ve pulled out the main takeaways so you can start working through it today.

Key Points:

• Post-marathon gym work strengthens your body, cuts injury risk, and builds long-term durability as a runner.
• Begin by rolling your feet and foam rolling, then move into runner-specific stretches to ease tightness across your calves, hamstrings, quads, and hips.
• Strengthen your core and lower legs with targeted moves—glute bridges on the machine, side planks, adductor work—plus focused calf training (walks, holds, raises) to build tendon resilience and running efficiency.
• Plan for 10–15 minutes per session, three to four times weekly. After two to three weeks, you can start loading the exercises heavier.

Workout Example:

1. Foot & Foam Roll – Spend 1 minute on each to free up your plantar fascia and calf muscles.
2. Runner’s Yoga – Hold stretches in a downward-dog position for 30 seconds each—target your calves, hamstrings, and glutes.
3. Calf Walks – Move forward on your toes for 30 seconds, keeping your chest upright.
4. Heel Walks – 30 seconds walking backward on your heels with shins engaged.
5. Calf Raises – Two sets of 8 reps per leg, beginning with one leg then progressing to both.
6. Isometric Calf Load – On a leg press machine, position your foot at the middle of the platform, hold for 6–10 seconds, complete 3 reps per side (total 60 seconds).
7. Lever Glute Bridge – Two to three sets of 5–6 reps, holding each rep for 4–6 seconds.
8. Side Plank (Doctor/Adductor) – 15 seconds per side, two to three sets.
9. Hamstring Walkouts – Five to six reps each side, keeping your hips level.
10. Lunges – Two to three sets of 5–6 reps, staying tall in the torso with your knee tracking over your toes. Adjust weights or repetitions based on where you are fitness-wise; the Pacing app gives you the ability to dial in your own paces.

Closing Note: Work through this routine and notice how much faster your body bounces back after runs. Tweak the intensity and volume through the Pacing app to match your fitness level, and keep stacking the strength that makes you faster while staying injury-free. Train hard!

References

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