The ONE Exercise Proven to Prevent Running Injuries

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 inviteHow-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📬 Subscribe to our newsletter: https://marathonhandbook.com/newsletter🎙 Leave us a voice message: https://www.speakpipe.com/MarathonHandbook📩 Email us: [email protected]#Running #MarathonTraining #RunningInjuries #GluteBridge #MarathonHandbook