About this episode
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 📬 Subscribe to our newsletter: https://marathonhandbook.com/newsletter 🎙 Leave us a voice message: https://www.speakpipe.com/MarathonHandbook 📩 Email us: podcast@marathonhandbook.com #Running #MarathonTraining #RunningInjuries #GluteBridge #MarathonHandbook