In this episode of the Marathon Handbook Podcast, we reveal the results of a landmark study on 867 NYC Marathon trainees that identified a single exercise—the single-leg glute bridge—that cut injury risk by 64%. Michael Doyle, Katelyn Tocci, and Alex Cyr break down the findings, share their own injury stories, and discuss how runners can apply this to training.
(00:00) The tease: could one exercise fix everything?
(02:00) Training updates: Katelyn’s 100-miler build, Alex’s knee niggle, Michael’s pacing story
(13:00) Study breakdown: how it worked, injury rates, the surprise result
(16:30) The single-leg glute bridge explained
(19:00) Injury horror stories and lessons learned
(35:00) How to perform the exercise correctly
(41:00) Why 20–29 seconds is the sweet spot
(44:30) Unilateral strength for runners
(51:20) Long-run spikes: the #1 cause of injury
(53:30) Listener mailbag: chasing sub-3 in Lisbon
(58:00) Wrap-up and mailbag invite
How-To Explainer on glute exercises for runners:
https://marathonhandbook.com/glute-exercises/
The single best exercise for runners to prevent injury:
https://marathonhandbook.com/the-single-best-exercise-to-prevent-injury/
🎧 Subscribe on Apple Podcasts: https://podcasts.apple.com/podcast/the-marathon-handbook-podcast/id1611840264
🎧 Subscribe on Spotify: https://open.spotify.com/show/3QJ6ZdXSTI4k5yN6Zlh3m9
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#Running #MarathonTraining #RunningInjuries #GluteBridge #MarathonHandbook
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