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Hi, Thanks for the great content! I am running my first marathon the 20th of octobre in Antwerp, Belgium. Do you think it would still be possible to add this to my training (currently 4 times/week running, 1 time strength/stability without weights)? Could this be beneficial, knowing the marathon is already one month from now. Greetings from Belgium.
@@rubenscheers1490 thanks for watching Ruben, I’d say it might be risky given the high mileage you probably have and then the taper so perhaps hold off until the next race
Hi, i am currently training with 4 running days per week on Tuesday (easy) , Thursday (interval), Friday (easy) and Sunday (Long Run).....How would you recommend me to implement the strength training? Thanks 😊
@@yanjiehao thanks for watching. I’d strength on Monday, and Wednesday if you want. As another option. Monday and then do run and strength Friday followed by rest on Saturday.
Great video, just in time as I start my marathon planning. I'm currently doing 4 exercises: back squats, single leg calf raises, Bulgarian split squat and single leg deadlift. I'm going to decrease my rep range to 5-8 from 8-12. Would you also recommend me to swap any of the exercises for the leg extension or other exercise?
@@pedromartinezlopez well done. I’d recommend going to DL deadlifts if you want that low rep range. All others look great and leg extension maybe isn’t necessary. It’s the dosage that matters. Thanks for watching.
Don’t forget upper body. It’s been shown to also improve running economy in long distance running. Do at least one pull exercise and one push. For example bench press and chins. 4 sets/each per week. Rep range >=80% 1 rep max (1-8 reps). Add variety by alternating between horizontal and vertical push/pulls. For example bench press, overhead press, chins, rows.
@brum293 I didn't include upper body exercises in my first comment to keep it short but I do supersets, alternating lower and upper body exercises (push, pull and core). This way I can keep the whole workout under 45 minutes with 2 minute rest between lower body exercises.
@@pedromartinezlopez Ah I see. I think you can cut it down even further if you want. I do 30 min full body 2x/week. 2 warm up sets per exercise then 2 heavy sets. 3 exercises per session: legs, push, pull. Alternating between an A and a B workout per week. So in total 6 exercises. No supersets. ~2 min rest.
I did a month of heavy lifts on my legs and still kept a good run for the month ended up hurting my leg upper thigh and right Achilles heel and now just healing 😭
Good stuff Brodie, can't wait to see how your next Hyrox goes. I think the guys at Race Brain should have you on, you have a lot of good knowledge to share.
12 reps in an explosive program seems weird, usually I can only get 5 or so explosive reps unless I'm using very little weight, even on exercises I'm pretty good at
@@thenayancat8802 I haven’t personally tried it out myself, but it will just require lighter weights in order to achieve the 12 reps. You can always personalise it and lower the reps if you wish.
@@RunSmarterwithBrodieSharpe coming from climbing, explosive reps are usually super focused on quality and rate of force development, which tends to fall off fairly quickly. The concentration and coordination needed to be super explosive falls off for me
@@RunSmarterwithBrodieSharpe so 12RM ERT is lower weight? so you'll check whether you can do 12 but impossible to do 13 right? Same as 6RM. And on Tuesday you'll do a HIIT, HRT and ERT? And Thursday also?
@@seanchristieprasadvanerven7370 correct with the 12 rep. Whatever weight that allows good quality explosive reps and if quality starts to suffer at 13 reps then it’s a good weight. You wouldn’t do all 3 of these protocols at once. Choose 1 HIIT, heavy or explosive based on your weaknesses or upcoming goals
Explosive doesn't mean heavy, it's about moving weight quickly. For example hex bar jumps can be done with like 15% to 30% of squat 1rm. It's explosive af without being slow or slowing
Video is pretty good, but the studies have some issues and I at least think you missed an opportunity to discuss what is one of the most important parts - when, how, and why does one implement each option? The intent and goal of the studies is not clear here as well, which is an issue because it’s an odd comparison of 2 weight training options vs. just adding running intervals to your training. Adding weight training vs. adding more running are 2 pretty massively different approaches. Aside from the 2 sessions, are all people doing the exact same workouts, relative to their own ability? The irony is that the results generally make sense and check out when compared to other data and tested training methods. One of my biggest gripes, though, is with the choice to title the 3rd group as “explosive”. I’d bet my paycheck that the differences reported have little to do with how explosive individuals attempted to be on the concentric portion, and are primarily due to the weights and rep schemes. Heck, most people would not consider any of the exercises chosen to be “explosive” to begin with. Just one of the many smaller things that makes me lose faith in the integrity of the study, despite the general high level results vaguely seeming appropriate.
Wondering when in your 12 to 16 week running program when to do it. I assume start in your 1st 4 weeks 2 to 3 times a week and by the end just maintain 1 or 2 times for the last phase?
@@alanshrimpton6787 that would be a good approach. I don’t think there is a best way to do it. It wouldn’t make sense to do it during your high volume weeks
@@RunSmarterwithBrodieSharpe thought so. Thanks for this. I’m gonna try within the week. I did manage 11.3mph for nearly 5 mins before (last month) but will see where I’m at with this method
@@malcolmcolindixon I guess those starting at 6.5mi will be doing their treadmill test for a lot longer 😅 at least the final numbers that are useful will still be relevant
At 5:20 - Are you sure??? You can't increase your 1RM in any exercise by 100kg in 4 weeks no matter who you are or what lifting protocol you use! If you don't believe me just try it!!
@@Cloppa2000 I was just as surprised as you were. My guess was these elite runners just didn’t know how to recruit as many muscle fibres or were that experienced in being exposed to that kind of lifting. So the benefits weren’t more of a neuromuscular awakening. Like I said, that’s why guess but that’s the numbers the researchers reported.
@@RunSmarterwithBrodieSharpe Not that it matters to the context of the video, but I'd go as far as to say that number is a mistake in the report. I discovered strength training a few years back and from not lifting weights at all, increased my Squat and Deadlift by 50kg over 6 months. I know leg press is different, but still I cannot believe that number. If anyone ever replicates this please let us know.
You are absolutely correct. This is probably 2-3x more than the most I’ve ever heard of someone improving at any exercise/movement ever in even 1-2 months. Additionally, to suggest that Elite runners could improve that much with what should already be a fairly powerful/responsive neurological system already is nuts and completely ignoring loads of well established principles. There’s a reason experts say that new people typically see the fastest progress. There are plenty of other issues with this study, so it’s either a misprint, an oversight in the procedure that warped the results, or these people just don’t know what they are doing. My guess is that participants in the process of finding their 6 rep max got a bit burnt out. 5% jumps are pretty small, so they likely did way too much work leading up to find their initial max, not to mention that they are doing it for a ridiculous SIX different exercises? Talk about overloading. So all of this will skew the maxes lower than reality. Then, over the 4 weeks, their bodies got more accustomed to the overall training load and movements, allowing them to maintain much more energy and strength while retesting, and they didn’t need to do anywhere near as many reps/sets of increasing weight, as they already would’ve had a sense of their maxes. Even with all this, 100kg sounds bonkers… As a new lifter, it took me 4-6 months back in the day to see an increase like that on leg press.
I'm of the (controversial) opinion that zone 2 or slow running is massively overrated. I dropped my slow runs and now only do threshold, VO2 max, speed reps and weights. So far I'm making progress. I do have a base built up over about 15 years though. So maybe a beginner would get injured without building that base with slow running?
I think the appeal of primarily doing zone 2 runs is the relatively low risk of injury compared to the other types of runs you mentioned. I would put weight lifting in a separate category though, the evidence seems to show that it’s beneficial for most people. But for higher intensity runs it seems like a case of “more risk, more reward”, where the potential gains in performance are higher but the risk of injury is also higher. Especially for “beginners” or those without a strong aerobic base. Just my 2 cents!
I agree... I think zone 2 is good and fine for building up the endurance for longer runs without hurting yourself, especially beginners, but doing hours of slow runs every week almost certainly won't make you much faster. That's why people will spend literally years doing them and still say they see zero improvement in speed lol. Threshold is where it's at for sure. I never used to do zone 2 runs because I honestly had never heard of it, and always pushed myself on runs, and saw tons of improvement in speed. And I think strength training goes hand-in-hand to an extent for building more power and for building/maintaining to muscle needed to support your ligaments through distance running injury free.
@@katiepowell28 i think adding on a bunch of strides to the slow runs would probably be better/safer for beginners to help them build their base while helping them develop more speed. I think more experienced runners understand the risk/reward of incorporating more frequent threshold and speed-specific workouts. Of course resistance training would be beneficial to anyone.
@@jospinthompson4294 hence the message to start light and eventually/gradually add the weight until it is heavy. You’d be surprised how safe strength training is compared to running itself.
Haha I love this comment. I hope I am not being confused as a 'running youtuber'. I am first and foremost a physio who like sharing running research. Personally, I haven't raced or ran for time in years and so I don't think i'd be the best individual to follow to see whats working. Hence, it's probably best to fall back on large sample sizes and data :)
@@RunSmarterwithBrodieSharpe here’s my two cents on this matter. Just because someone knows something and preaches it doesn’t always mean they can put it into practice. Example I have friends who have preached something to me and we’ve both done that training but I’m significantly faster. I don’t really know the specifics and science behind it they do but I don’t and even so I’ve reached a 2:30:20 marathon and they’ve yet to break 3 hours. So you can’t pin someone against a knife just because they can’t put it into practice.
WANT MORE RUNNING RESOURCES? 🏃♂📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨ app.runsmarter.online/
Hi,
Thanks for the great content! I am running my first marathon the 20th of octobre in Antwerp, Belgium. Do you think it would still be possible to add this to my training (currently 4 times/week running, 1 time strength/stability without weights)? Could this be beneficial, knowing the marathon is already one month from now. Greetings from Belgium.
@@rubenscheers1490 thanks for watching Ruben, I’d say it might be risky given the high mileage you probably have and then the taper so perhaps hold off until the next race
@@rubenscheers1490 if you go to my marathon playlist there will be a few other things you can try now to get faster race times.
Nice work Brodie
@@glehman thank you 🤩
Awesome resources! Mind sharing the link from the paper referenced in the video?
@@douglasdueno you’re welcome. Titles of the papers are in the video description. Googling the paper titles will take you to the right page.
great video thanks. PSA 14k/h are 8.6 mi/h
Hi, i am currently training with 4 running days per week on Tuesday (easy) , Thursday (interval), Friday (easy) and Sunday (Long Run).....How would you recommend me to implement the strength training? Thanks 😊
@@yanjiehao thanks for watching. I’d strength on Monday, and Wednesday if you want. As another option. Monday and then do run and strength Friday followed by rest on Saturday.
Great video, just in time as I start my marathon planning. I'm currently doing 4 exercises: back squats, single leg calf raises, Bulgarian split squat and single leg deadlift. I'm going to decrease my rep range to 5-8 from 8-12. Would you also recommend me to swap any of the exercises for the leg extension or other exercise?
@@pedromartinezlopez well done. I’d recommend going to DL deadlifts if you want that low rep range.
All others look great and leg extension maybe isn’t necessary. It’s the dosage that matters. Thanks for watching.
Don’t forget upper body. It’s been shown to also improve running economy in long distance running. Do at least one pull exercise and one push. For example bench press and chins. 4 sets/each per week. Rep range >=80% 1 rep max (1-8 reps). Add variety by alternating between horizontal and vertical push/pulls. For example bench press, overhead press, chins, rows.
@brum293 I didn't include upper body exercises in my first comment to keep it short but I do supersets, alternating lower and upper body exercises (push, pull and core). This way I can keep the whole workout under 45 minutes with 2 minute rest between lower body exercises.
@@pedromartinezlopez Ah I see. I think you can cut it down even further if you want. I do 30 min full body 2x/week. 2 warm up sets per exercise then 2 heavy sets. 3 exercises per session: legs, push, pull. Alternating between an A and a B workout per week. So in total 6 exercises. No supersets. ~2 min rest.
@brum293 you only do 1 leg exercise per session? I do 4 leg exercises (squat, SL calf raises, Bulgarian split squat, deadlift).
Thanks for sharing! Very interesting content. I like that it is backed up by science and you explain the protocols well 👌🏻🙏🏻.
@@mikes5764 you’re welcome. Glad
You enjoyed.
The deadlift/power clean really helps running also. Builds up the posterior chain!
I did a month of heavy lifts on my legs and still kept a good run for the month ended up hurting my leg upper thigh and right Achilles heel and now just healing 😭
Same for me 😢
Thats no good. 4 to 6 reps on leg press feels like would take all the weights in the gym.
Good stuff Brodie, can't wait to see how your next Hyrox goes. I think the guys at Race Brain should have you on, you have a lot of good knowledge to share.
@@sandiegojoey1 thanks mate. Definitely a lot of things I want to change for the next one 💪
12 reps in an explosive program seems weird, usually I can only get 5 or so explosive reps unless I'm using very little weight, even on exercises I'm pretty good at
@@thenayancat8802 I haven’t personally tried it out myself, but it will just require lighter weights in order to achieve the 12 reps.
You can always personalise it and lower the reps if you wish.
@@RunSmarterwithBrodieSharpe coming from climbing, explosive reps are usually super focused on quality and rate of force development, which tends to fall off fairly quickly. The concentration and coordination needed to be super explosive falls off for me
@@RunSmarterwithBrodieSharpe so 12RM ERT is lower weight? so you'll check whether you can do 12 but impossible to do 13 right? Same as 6RM. And on Tuesday you'll do a HIIT, HRT and ERT? And Thursday also?
@@seanchristieprasadvanerven7370 correct with the 12 rep. Whatever weight that allows good quality explosive reps and if quality starts to suffer at 13 reps then it’s a good weight.
You wouldn’t do all 3 of these protocols at once. Choose 1 HIIT, heavy or explosive based on your weaknesses or upcoming goals
Explosive doesn't mean heavy, it's about moving weight quickly. For example hex bar jumps can be done with like 15% to 30% of squat 1rm. It's explosive af without being slow or slowing
Nowadays is becoming more common to see exceptional runners with a lot of muscle mass
Video is pretty good, but the studies have some issues and I at least think you missed an opportunity to discuss what is one of the most important parts - when, how, and why does one implement each option? The intent and goal of the studies is not clear here as well, which is an issue because it’s an odd comparison of 2 weight training options vs. just adding running intervals to your training. Adding weight training vs. adding more running are 2 pretty massively different approaches. Aside from the 2 sessions, are all people doing the exact same workouts, relative to their own ability?
The irony is that the results generally make sense and check out when compared to other data and tested training methods. One of my biggest gripes, though, is with the choice to title the 3rd group as “explosive”. I’d bet my paycheck that the differences reported have little to do with how explosive individuals attempted to be on the concentric portion, and are primarily due to the weights and rep schemes. Heck, most people would not consider any of the exercises chosen to be “explosive” to begin with. Just one of the many smaller things that makes me lose faith in the integrity of the study, despite the general high level results vaguely seeming appropriate.
Nice video! Subscribed
@@HectorKenzo amazing 🤩
Wondering when in your 12 to 16 week running program when to do it. I assume start in your 1st 4 weeks 2 to 3 times a week and by the end just maintain 1 or 2 times for the last phase?
@@alanshrimpton6787 that would be a good approach. I don’t think there is a best way to do it. It wouldn’t make sense to do it during your high volume weeks
What if you can't run 14km/hour for 3 min? Would I just start lower at 13. I'm a bit too fat to move that fast.
@@sensis3235 yes I think starting slower is perfectly fine, you’ll still get the data points you need.
Is it the point you can’t sustain the 3 mins you count ? Or only the 3min speed you complete ?
@@SSrutbe my interpretation is the point you can’t sustain 3 mins. Essentially your current speed at the point of exhaustion
@@RunSmarterwithBrodieSharpe thought so. Thanks for this. I’m gonna try within the week. I did manage 11.3mph for nearly 5 mins before (last month) but will see where I’m at with this method
14km/h is not 6.5mph, more like 8.7! Definitely going to try the high resistance training. Thanks.
@@malcolmcolindixon damn it! How did I get that wrong 🫣🤦♂️
@@malcolmcolindixon I guess those starting at 6.5mi will be doing their treadmill test for a lot longer 😅 at least the final numbers that are useful will still be relevant
So what was the best method??
@@azteacher26 depends on your goals. But like I mentioned if you are a long distance runner then the heavy resistance is up your alley 👏
Calve training may be very good for injury prevention
At 5:20 - Are you sure??? You can't increase your 1RM in any exercise by 100kg in 4 weeks no matter who you are or what lifting protocol you use!
If you don't believe me just try it!!
@@Cloppa2000 I was just as surprised as you were. My guess was these elite runners just didn’t know how to recruit as many muscle fibres or were that experienced in being exposed to that kind of lifting. So the benefits weren’t more of a neuromuscular awakening. Like I said, that’s why guess but that’s the numbers the researchers reported.
@@RunSmarterwithBrodieSharpe Not that it matters to the context of the video, but I'd go as far as to say that number is a mistake in the report. I discovered strength training a few years back and from not lifting weights at all, increased my Squat and Deadlift by 50kg over 6 months. I know leg press is different, but still I cannot believe that number. If anyone ever replicates this please let us know.
You are absolutely correct. This is probably 2-3x more than the most I’ve ever heard of someone improving at any exercise/movement ever in even 1-2 months. Additionally, to suggest that Elite runners could improve that much with what should already be a fairly powerful/responsive neurological system already is nuts and completely ignoring loads of well established principles. There’s a reason experts say that new people typically see the fastest progress.
There are plenty of other issues with this study, so it’s either a misprint, an oversight in the procedure that warped the results, or these people just don’t know what they are doing. My guess is that participants in the process of finding their 6 rep max got a bit burnt out. 5% jumps are pretty small, so they likely did way too much work leading up to find their initial max, not to mention that they are doing it for a ridiculous SIX different exercises? Talk about overloading. So all of this will skew the maxes lower than reality. Then, over the 4 weeks, their bodies got more accustomed to the overall training load and movements, allowing them to maintain much more energy and strength while retesting, and they didn’t need to do anywhere near as many reps/sets of increasing weight, as they already would’ve had a sense of their maxes. Even with all this, 100kg sounds bonkers… As a new lifter, it took me 4-6 months back in the day to see an increase like that on leg press.
I'm of the (controversial) opinion that zone 2 or slow running is massively overrated.
I dropped my slow runs and now only do threshold, VO2 max, speed reps and weights. So far I'm making progress.
I do have a base built up over about 15 years though. So maybe a beginner would get injured without building that base with slow running?
I think the appeal of primarily doing zone 2 runs is the relatively low risk of injury compared to the other types of runs you mentioned. I would put weight lifting in a separate category though, the evidence seems to show that it’s beneficial for most people. But for higher intensity runs it seems like a case of “more risk, more reward”, where the potential gains in performance are higher but the risk of injury is also higher. Especially for “beginners” or those without a strong aerobic base. Just my 2 cents!
I agree... I think zone 2 is good and fine for building up the endurance for longer runs without hurting yourself, especially beginners, but doing hours of slow runs every week almost certainly won't make you much faster. That's why people will spend literally years doing them and still say they see zero improvement in speed lol. Threshold is where it's at for sure. I never used to do zone 2 runs because I honestly had never heard of it, and always pushed myself on runs, and saw tons of improvement in speed. And I think strength training goes hand-in-hand to an extent for building more power and for building/maintaining to muscle needed to support your ligaments through distance running injury free.
@@katiepowell28 i think adding on a bunch of strides to the slow runs would probably be better/safer for beginners to help them build their base while helping them develop more speed. I think more experienced runners understand the risk/reward of incorporating more frequent threshold and speed-specific workouts. Of course resistance training would be beneficial to anyone.
Are you a distance runner?
I just crank on the bike or rower for strength for running
It won’t build strength once you are well trained, couple years of running
Where is the paper?
@@novizxc the title of the paper is in the description if you’d like to google it.
Seems like a recept for injury to me. This is not really feasable especially as 'recreational' runners will be susceptable surely.🤔
@@jospinthompson4294 hence the message to start light and eventually/gradually add the weight until it is heavy. You’d be surprised how safe strength training is compared to running itself.
BET
6.5 miles per hour does not equal 14 kilometres per hour
@@Anonymous-nn4sk yes the comments are flooding in 🫣 I don’t know how I missed that but can’t change it now unfortunately
Running shoes are made for running. You shouldn't squat with pillows under your feet.
Did you improve any of your running? You preach the same studies over and over but it seems that you remained at the same level regarding the running.
Haha I love this comment. I hope I am not being confused as a 'running youtuber'. I am first and foremost a physio who like sharing running research. Personally, I haven't raced or ran for time in years and so I don't think i'd be the best individual to follow to see whats working. Hence, it's probably best to fall back on large sample sizes and data :)
@@RunSmarterwithBrodieSharpe here’s my two cents on this matter. Just because someone knows something and preaches it doesn’t always mean they can put it into practice. Example I have friends who have preached something to me and we’ve both done that training but I’m significantly faster. I don’t really know the specifics and science behind it they do but I don’t and even so I’ve reached a 2:30:20 marathon and they’ve yet to break 3 hours. So you can’t pin someone against a knife just because they can’t put it into practice.