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Hello there, welcome to another gathering of the RunPod Run Club.

Now, Joe, often when guests come on RunPod, I throw open questions to the RunPod Run Club Facebook group just to see what gems come up from other runners.

And by the way, they have

not disappointed. Joe Wicks, today you're going to be grilled on all things running, fitness

and food by the Run Pod Run Club. Are you ready? I'm ready. Let's go. Okay. So Kathy Gallagher, she just

says, thank you, Joe. I was doing your exercises at 9 a.m. every day in lockdown and that got me into couch to 5K. Brilliant

stuff. I love that. Thank you, Kirsty. Well, well done, Kirsty and good luck where you're running.

Emma Young says, which strength exercises do you recommend for runners who run 5K just three times a week?

I think walking lunges, so like heavy dumbbell lunges. So squats are obviously great. Squads can be

quite challenging if you haven't got mobility and it can also be a bit of pressure on the lower back.

But if you do walking lunges, so holding a dumbbell on each hand, you know, and get some decent weights,

the doms you get from that, like it just works your quads, your glutes, your hamstring.

So yeah, I think that's the ultimate lower body exercise is walking heavy dumbbell lunges. Should you, when you do that, should you be aiming to get your

knee on the ground when you kind of like dip down? Yeah, obviously your back knee you want to drop as

low as you can, but that comes down to like your hip flex, your, your flexibility and your hip flexes. So you might just be a bit too tight in that. So make sure you've got like do some low lunges,

just body weight first to feel the stretch through there. Yeah. But for me, like if I do a set,

like three sets of heavy, I'm talking holding like a couple of 20 kilogram dumbbells or something or

less, maybe 15, like and do like 20 steps. I'm in bits. The next two or three days,

I'm honestly like my glutes. And I realize that that for me is like the ultimate because you need stability.

You need to work all your muscles.

And it's that they're going to really, really give you the strength,

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