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That's absolutely fine, and np doubt something you've become very accustomed to over the years 😊

thank you

Hi, that's a really good question. I've made note to record a blog on this in the future. My take on it is that deadlift and squat strength can absolutely help running performance over both longer and shorter distances, depending on the specificity. It potentially worth shifting away from standard deadlifts and squats for single leg versions, or variations that have a more mobility focused aspect which will allow strength across all deadlifts and squats to increase if programmed the right way. The bench aspect is a little more tricky, so it depends on a person's overall goals, but I'm a big believer in working the whole body as a runner. Check out my Facebook and Instagram page for wednesday workout exercises. Today's one in particular involved banded chest press in a straight leg bridge position which could easily be swapped for dumbbells. All the best and thanks for your support :)

Here are the notes I've added for the video when I record it. "are upper body exercises worth it? yes - helps things like planks etc. to progress to harder version, become more able to carry load in other exercises, making those better. heavier standard lifts like squats and deadlifts? to some degree yes, increase power with the right reps in a non-impactful manner. can be used in rehab for ankle injuries since easier than SL work etc. also don't think of it as an either or, SL work generally more useful, but can mix it up"