{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Marathon Handbook Podcast","title":"The ONE Exercise Proven to Prevent Running Injuries","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/5089f9ba\"></iframe>","width":"100%","height":180,"duration":4342,"description":"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.\n(00:00) The tease: could one exercise fix everything?\n(02:00) Training updates: Katelyn’s 100-miler build, Alex’s knee niggle, Michael’s pacing story\n(13:00) Study breakdown: how it worked, injury rates, the surprise result\n(16:30) The single-leg glute bridge explained\n(19:00) Injury horror stories and lessons learned\n(35:00) How to perform the exercise correctly\n(41:00) Why 20–29 seconds is the sweet spot\n(44:30) Unilateral strength for runners\n(51:20) Long-run spikes: the #1 cause of injury\n(53:30) Listener mailbag: chasing sub-3 in Lisbon\n(58:00) Wrap-up and mailbag invite\nHow-To Explainer on glute exercises for runners:\nhttps://marathonhandbook.com/glute-exercises/\nThe single best exercise for runners to prevent injury:\nhttps://marathonhandbook.com/the-single-best-exercise-to-prevent-injury/\n🎧 Subscribe on Apple Podcasts: https://podcasts.apple.com/podcast/the-marathon-handbook-podcast/id1611840264\n🎧 Subscribe on Spotify: https://open.spotify.com/show/3QJ6ZdXSTI4k5yN6Zlh3m9\n📬 Subscribe to our newsletter: https://marathonhandbook.com/newsletter\n🎙 Leave us a voice message: https://www.speakpipe.com/MarathonHandbook\n📩 Email us: podcast@marathonhandbook.com\n#Running #MarathonTraining #RunningInjuries #GluteBridge #MarathonHandbook","thumbnail_url":"https://img.transistorcdn.com/a3NORpFIoIUQrTnE2xXScFo8HEhxH6G0foNOPSlAx7c/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9kMWVh/ZTE1YzI3MDk3ODJm/NDFmYmIzNWRkNGM0/NDc0Ny5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}