T only running specific movement is, well...running! So no strength movements are running specific, but erring on the side of heavy (with good form) will be better, since you're building more strength. If you're an elite marathoner, yeah you probably want to stay away from heavy compound movements, but for the general public, most people don't have enough muscle on their body as it is, and that's why they get so many injuries.
I agree! As someone who’s had 140kg on their back and pulled 170kg off the floor, I can confidently say that specifically deadlifts and squats are just something to avoid pushing yourself to your max on. Split squats, nordics and single leg work should suffice for most runners. Imagine being weeks out of a marathon and cooking your lower back. But then again , if you don’t take it all too seriously just turning up to the gym and doing something is good enough
I've been doing 'heavy' lifting over the last 2 months. It's been a bit on and off due to soreness and a few nags here and there as I'm working my way back up to more serious mileage. My feeling is that doing hard compound lifts with serious weight helps more than the light, bodyweight, smaller weights where it's hard to keep steady progression. I complement this work with running specific exercises like hamstring holds, tib raises, Copenhagen planks etc. Problem is, I wouldnt do the 'simple' exercises like the calf drop on stairs for my achilles rehab. But now I do them in the gym as part of a bigger routine, using a smith machine and a step board so I can progress by adding more weight. This has been tremendous. At the end of the day, the single leg squats holding a bit of weight are targeting the same muscle groups as a barbell squat but just 'less' effectively. So, what I'm doing now is a combination of traditional strength training combined with ATG lifts and more running specific exercises to target issue areas. My achilles hasn't been this quiet in over 5 years. 'That's what my body needs right now' - this is so true, and so hard to understand often. Fo me, I think I need to work up to a serious strength base overall to add a layer of protection around my tendons and joints that I need to run injury free. But everyone is different and at different stages. Question: my thinking is that doing more sets of less reps with more weight is 'better' for runners than doing more reps with lighter weights. It feels this is counterintuitive as most runners train with less weight and doing more reps as this somehow feels more logical and natural to endurance athletes. I'm not looking for hypertrophy as much as strength. What are your thoughts?
I think there’s a time a place for compound lifts - they’re quite taxing and so doing them in a bad running phase makes the most sense to me. ATG is great - great functional stuff I had 10kgs in this video but realistically I’m doing single leg work with 30+kgs so it gets quite hard for sure! Because you’re on one leg, it works the stabilising muscles of the hips more than double leg work
yeah this take is poor. you can't just say compound lifts "probably" snap your shit up more than running when there are hundreds of studies on pubmed saying that weightlifting or running massively improve your general longevity, with the positives outweighing the injury risks for both. You keep uploading brain rot videos about how to stay injury-free but every video you keep mentioning how you're either recovering from an injury or you've recently recovered from an injury so you haven't raced in a while. I really want to see you do well mate, I enjoyed seeing you crushing times - your videos are well produced but you're releasing so much shite and not actually focusing on the running. No one needs advice on how to bounce back from injuries or buy a plan from someone who is perpetually injured or never reaching their full potential
L take Did you even watch the video? I said it has its place - but doing the same thing all year long is what gets people nowhere. Just trying to get people to upgrade their strength work to align with their running. Periodisation! I’m also am not selling any plans. But yeah maybe I’ll just “focus on the running” 🏃
Yeah mostly agree, maybe you're reaching a plateau in a couple months of base training but if so that's fairly rare among runners, most of us could definitely keep hitting squat and DL PRs even nearing race day without any additional risk of injury and a substantial gain in performance
@ before running I hit decent squat and DL PRs that I’d be nowhere near now. I just don’t see the point in putting heavy weight on your back or picking heavy weight up from the floor when you’re close to a goal race. Anywhere else in the year deadlift and squat to your hearts content 🤙
@@PeakStride The point is for most people it seems to massively improve running economy and injury resilience. And most of us really aren't putting enough time and effort in the gym that we should be incurring large injury risks
T only running specific movement is, well...running! So no strength movements are running specific, but erring on the side of heavy (with good form) will be better, since you're building more strength. If you're an elite marathoner, yeah you probably want to stay away from heavy compound movements, but for the general public, most people don't have enough muscle on their body as it is, and that's why they get so many injuries.
I agree! As someone who’s had 140kg on their back and pulled 170kg off the floor, I can confidently say that specifically deadlifts and squats are just something to avoid pushing yourself to your max on. Split squats, nordics and single leg work should suffice for most runners. Imagine being weeks out of a marathon and cooking your lower back. But then again , if you don’t take it all too seriously just turning up to the gym and doing something is good enough
nice video bro, will do it for weekend training
Epic!
I will do strength training twice a week in the morning after that would you recommend an easy run? Keep it up with your video. Loving it.
Wherever you can fit it into your schedule
I've been doing 'heavy' lifting over the last 2 months. It's been a bit on and off due to soreness and a few nags here and there as I'm working my way back up to more serious mileage. My feeling is that doing hard compound lifts with serious weight helps more than the light, bodyweight, smaller weights where it's hard to keep steady progression. I complement this work with running specific exercises like hamstring holds, tib raises, Copenhagen planks etc.
Problem is, I wouldnt do the 'simple' exercises like the calf drop on stairs for my achilles rehab. But now I do them in the gym as part of a bigger routine, using a smith machine and a step board so I can progress by adding more weight. This has been tremendous.
At the end of the day, the single leg squats holding a bit of weight are targeting the same muscle groups as a barbell squat but just 'less' effectively.
So, what I'm doing now is a combination of traditional strength training combined with ATG lifts and more running specific exercises to target issue areas. My achilles hasn't been this quiet in over 5 years.
'That's what my body needs right now' - this is so true, and so hard to understand often. Fo me, I think I need to work up to a serious strength base overall to add a layer of protection around my tendons and joints that I need to run injury free. But everyone is different and at different stages.
Question: my thinking is that doing more sets of less reps with more weight is 'better' for runners than doing more reps with lighter weights. It feels this is counterintuitive as most runners train with less weight and doing more reps as this somehow feels more logical and natural to endurance athletes. I'm not looking for hypertrophy as much as strength. What are your thoughts?
I think there’s a time a place for compound lifts - they’re quite taxing and so doing them in a bad running phase makes the most sense to me.
ATG is great - great functional stuff
I had 10kgs in this video but realistically I’m doing single leg work with 30+kgs so it gets quite hard for sure! Because you’re on one leg, it works the stabilising muscles of the hips more than double leg work
3-5 reps seems the best for this id say. Pure strength
yeah this take is poor. you can't just say compound lifts "probably" snap your shit up more than running when there are hundreds of studies on pubmed saying that weightlifting or running massively improve your general longevity, with the positives outweighing the injury risks for both.
You keep uploading brain rot videos about how to stay injury-free but every video you keep mentioning how you're either recovering from an injury or you've recently recovered from an injury so you haven't raced in a while.
I really want to see you do well mate, I enjoyed seeing you crushing times - your videos are well produced but you're releasing so much shite and not actually focusing on the running. No one needs advice on how to bounce back from injuries or buy a plan from someone who is perpetually injured or never reaching their full potential
L take
Did you even watch the video? I said it has its place - but doing the same thing all year long is what gets people nowhere. Just trying to get people to upgrade their strength work to align with their running. Periodisation!
I’m also am not selling any plans. But yeah maybe I’ll just “focus on the running” 🏃
Yeah mostly agree, maybe you're reaching a plateau in a couple months of base training but if so that's fairly rare among runners, most of us could definitely keep hitting squat and DL PRs even nearing race day without any additional risk of injury and a substantial gain in performance
@ before running I hit decent squat and DL PRs that I’d be nowhere near now. I just don’t see the point in putting heavy weight on your back or picking heavy weight up from the floor when you’re close to a goal race.
Anywhere else in the year deadlift and squat to your hearts content 🤙
@@PeakStride The point is for most people it seems to massively improve running economy and injury resilience. And most of us really aren't putting enough time and effort in the gym that we should be incurring large injury risks
@thenayancat8802 I agree - though I’m just putting the most taxing exercises in the time of the year where running isn’t also as taxing 👍