Lol ppl are so confused in the comments. He's not trying to build muscle. For distance running athletes like him, gym sessions are only supplemental to avoid imbalances and improve mobility. It's not about putting on insane weight and tiring your legs that it becomes impossible to run the next day.
Hey Mr. Farah, I was wondering if you would be able to make a video about your nutrition and what you eat and put in in the “How to Win Like Mo” series. I’m a tri-athlete, but I’m strongest with running, and you truly inspire me to keep going and don’t stop!
Kuroko exactly if he wasn’t eating a lot he wouldn’t be able to do what he’s doing and be exercising this much of course on top of proper training and enough rest
very light weights, and not too many reps.. you can tell this is just a supplementary training for him and hes not trying to fatigue his legs a great deal to compromise his training
@@twopoppin3017 hay dont get me wrong if you enjoy lifting and it dosnt get in the way of your running all the power to ya and what grade are you in because thats a good time
I consistently injure my hips when I try to squat, so seeing you go halfsies makes me happy. I tend to avoid any kind of squats but bodyweight because of it, but maybe lighter half squats wouldn't be bad.
Running coaches showing runners how to squat makes me wince. As he goes down the bar travels forward, he then is changing his back angle and creating leverage. Wearing squishey running shoes is a no no too. Learn to squat parallel properly.
Agreed ,i want his fitness, i did body building as a kid ,now im fat, lol.😉, but sadly have developed sleep apnia and im desperate to loose weight for my apnias, im walking and doing free hajnd exersizes, but scared to use weights in case i put on weight ,muscle etc....im hoping to have a jockeys body..
I used to lean back with dumbbells the same way but I never dropped them. I would flex my hips to bring the knees to my chest, set the dumbbells back on them and then rock forward. The momentum bought me back to a sitting position with the weights on my knees again. I don’t know who is selecting the music but it started giving me a headache! He’s more of a jazzy kinda guy. Please change the “music”. Excellent workout exposure. Thanks Mo.
@mofarah thanks so much for making videos like this. Really appreciate it. Keep the value coming and if there is any way I can give back and help you out let me know.
All the people slamming him for lifting puny weights - this is purely supplemental training for him. It's basically the equivalent of an elite powerlifter jogging a few easy miles each week for funsies and balance.
It’s weakness of your diaphragm muscle which is responsible for inhalation. Run more and build a base before exerting on hard efforts and the diaphragm cramps should reduce in frequency.
With this light weight, I would think one should at least benefit from full range of motion. But, I've seen Usain Bolt doing similar half reps (with more weight), and of course, I'm not any where near the world class elite level of runner as either of them are, so I'm sure they have good reason, and it's not due to negligence or lack of coaching.
Because he trains for running, so, doing a deep squat isn't what he wants because he don't wants strength or muscle mass, he wants to transfer the squat to his running, so, doing that range of motion is enough and optimal for transfering it to the motion of running
He really needs to get his back straighter on the descent and keep it straightened on the way up, it’s almost a part good morning squat. The dumbell bench press though is excellent depth. But there is a better way to rack.
Sir I'm 19 year old runner Weight:-70 & height:-178cm How to complete 1600m/05:00min Please tell exercise,workouts and other tips How to make stronger legs 🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑
Hey i'm glad to see you on TH-cam! This is exciting! It'd be cool to know if you have any periodization to your strength training and how you structure your running program at least in general. Are you still competing?
He is a world class distance runner he does not need all that muscle and bulk up that would slow him down. Having some functionality in his legs and a powerful heart is what matters not all the cosmetics that come along with weight lifting.
Anthony Mcqueen I didn’t mention his size. I weighed 130 pounds when I was running 16 flat in 5k in high school last year and was skinny and could squat 275 you can build power with no size
How many times a week? what days? on workout days? before or after runs? Please be more specific with the advice because this could end up getting me injured.
I run between 60-70 miles a week and do weights as well. You should do them after the run since the run is what matters more. You could do the weights right after but you'll be super weak from the run,if you can, wait a few hours before doing weights. I usually do weights twice a week. Like Wed and Sat. I go very light as well. On Wed I usually use the smith machines. On Saturday I'll use the free weights. If though during my 1st set with the free weights I feel like it's not going to well, I'll go lighter for everything else or switch back to the smith machines. Again just go very light. You don't want to get super sore from lifting weights. Just experiment and listen to your body. If the weights aren't your thing,you could just get a kettle bell from walmart and look up a whole body routine on youtube. We just need a little strength training,so anything with some resistance will be fine.
Was quite surprised with mo’s squats, his knees were going over his toes which is wrong, he must be doing it deliberately to target a certain muscle or something because I dought he’s doing them wrong
"Knees over toes" moves the load from the lower back to the thighs, which makes sense to a runner. It's not recommended in traditional weightlifting since it puts more load on the knees though, so naturally you have to be more careful while doing it.
Could I get some help with this. When he says 3 reps, what is that? , is it like (for the first exercise)...... 6 squats x 3 = 18? I thought a rep is 1 lol. I would hate to miscalculate and find im in no shape to run only arm wrestle
shiva kushwaha you don't want to increase stride too much or you risk over-striding, however if you do have short strides then you can practice hamstring,calf and quad stretches that will give you more movement allowance in the leg. It's also prevents injury in the knee so it's a win win :)
Sir aap kesh prakar warkaut karte hai kya aap hme khuch btayenge aap se hme milna hai agar jindgi rhi to mai aap Ka phen hu aap Ka running tha great hai aap Kish desh se billing karte hai
Mo, you just half-squatted. Can I ask why you didn't get your 'ass to the grass'? I'm just asking because I don't want to damage my knees, yet I was taught that a 'proper squat' means a deep squat. Can you clarify?
It's range of motion, it's a waste to overly train past the angle you use in the desired sport. Similarly it's a waste to add weight much past the load the muscles will use in the sport. You can get some endurance from added muscle mass but it's a fine line where mass then slows you down by weight or inhibiting motion. For a marathon runner I think the line would be very close, like over 1% added mass would be bad. Then you have to ensure you train that added mass correct as in slow or fast twitch muscle. Doing weight reps very slowly builds slow twitch and is of no use to any runner, the burst he does at the end of squat will build fast twitch. Some of the core muscles may benefit from slow twitch but I wouldn't like to guess what ones.. even experts still don't fully understand the bio mechanics of running.
This definitely isn't the full story, of course. His routine in-season likely involves a lot of explosive, powerful, light-weight exercises with much more complexity than half-assed squats and basic dumbbell exercises. This tiny routine is basically housecleaning/maintenance, I would imagine.
Just imagine how good these elite athletes would be if they squatted correctly. Mo would be much stronger if he hit depth. More strength at the same body weight simply translates to faster times.
bro mo, put the pins up so you can unrack/rack that squat easier lmao. Also, "onto free weights" after performing a free weight squat 8| :) thanks for the vid!
Lol ppl are so confused in the comments. He's not trying to build muscle. For distance running athletes like him, gym sessions are only supplemental to avoid imbalances and improve mobility. It's not about putting on insane weight and tiring your legs that it becomes impossible to run the next day.
Thank you mo, you made me so much more confident in my running
thank-you no Farah you help me. lot for doing more
Running from the truth his fkn autobiography pack of lies
Hey Mr. Farah, I was wondering if you would be able to make a video about your nutrition and what you eat and put in in the “How to Win Like Mo” series. I’m a tri-athlete, but I’m strongest with running, and you truly inspire me to keep going and don’t stop!
Full day of eating would be amazing or what you normally eat
Eater
Just 4lbs of quorn I’ve heard
Kuroko exactly if he wasn’t eating a lot he wouldn’t be able to do what he’s doing and be exercising this much of course on top of proper training and enough rest
He uses an African diet that’s from his home country where they mostly ate vegetables or healthy foods
mukbang maybe?
very light weights, and not too many reps.. you can tell this is just a supplementary training for him and hes not trying to fatigue his legs a great deal to compromise his training
Which means the weight work is pretty much a waste of time. For Mo. Sebastian Coe was a beast in the gym and reg squatted 200lbs vs Mo's 90
Lol I'm a freshman cross country runner squatting 225 for 6 reps lol
@@twopoppin3017 no offense tho but that means nothing in relation to your 5k
@@brianbaker5757 true I'm not a great runner... Only have a 18:21
@@twopoppin3017 hay dont get me wrong if you enjoy lifting and it dosnt get in the way of your running all the power to ya and what grade are you in because thats a good time
I consistently injure my hips when I try to squat, so seeing you go halfsies makes me happy. I tend to avoid any kind of squats but bodyweight because of it, but maybe lighter half squats wouldn't be bad.
Running coaches showing runners how to squat makes me wince. As he goes down the bar travels forward, he then is changing his back angle and creating leverage. Wearing squishey running shoes is a no no too. Learn to squat parallel properly.
The man is built for running, great videos bro much appreciated, keep up the good work cheers!!
Agreed ,i want his fitness, i did body building as a kid ,now im fat, lol.😉, but sadly have developed sleep apnia and im desperate to loose weight for my apnias, im walking and doing free hajnd exersizes, but scared to use weights in case i put on weight ,muscle etc....im hoping to have a jockeys body..
Best video in this series so far
I used to lean back with dumbbells the same way but I never dropped them. I would flex my hips to bring the knees to my chest, set the dumbbells back on them and then rock forward. The momentum bought me back to a sitting position with the weights on my knees again.
I don’t know who is selecting the music but it started giving me a headache! He’s more of a jazzy kinda guy. Please change the “music”. Excellent workout exposure. Thanks Mo.
Thank you Mo another great video that we all appreciate very much 👍👍 How about a video showing us how to smash the core and back ??
Eagerly waiting for all your running tips videos. Thank you
Seriously such a great athlete
@mofarah thanks so much for making videos like this. Really appreciate it. Keep the value coming and if there is any way I can give back and help you out let me know.
Moooo moooo moo farahhh!!!! moo love youuuu!!!! Like running
Great insight Mo. Thanks for sharing champion
A class act! Stay healthy...
Thank you Mo. sir, Its nice tips, I'm you biggest fan from India
Off course you do weights. Great.!! Keep it up Mo. I'm a big fan.
As a 12 year old, should I be incorporating weights into my running training?
You are a true legend, my inspiration for life
for your age it's better to do body weight exercises
You are the best, keep it up
This proves to get better at running you run! He does not have a 500lb squat. However if you want to get big muscles lift
Kevin Joshy that doesn’t even translate too well
I was waiting for this 👌🏼👌🏼🔥🔥
Mo Farah thank you
Well done Keep going
Keep it up with the great vids Mo :) 5k training video would be awesome btw!
Thank You Mo
Breathing excercise plz Mo....i really need to learn.....thanks for making vedios
Those squats broke my heart…
Thank you, Sir Mo.
Great mo farah
Thanks for the vid!
Thanks mo for tips
Thank you brother
I'm big fan of Md Farah Sir.. I'm from India
Nice one Big Mo!!! Lol . Plz do a video on nutrition would be good to know the diet of a long distance runner.....
www.tandfonline.com/doi/full/10.1080/02640414.2011.610348
Nice Mo I am your big fan
@mo Next should be diet tips. What to eat , what not.
All the people slamming him for lifting puny weights - this is purely supplemental training for him. It's basically the equivalent of an elite powerlifter jogging a few easy miles each week for funsies and balance.
can you make a video on cramps? (stitches) and good ways to cope with them while running if you ever get a cramp while running?
It’s weakness of your diaphragm muscle which is responsible for inhalation. Run more and build a base before exerting on hard efforts and the diaphragm cramps should reduce in frequency.
why the squat is not so deep?
Федор Сумкин You dont need to fully bend your keens while running aswell. It's important to do short but explosive squats
With this light weight, I would think one should at least benefit from full range of motion. But, I've seen Usain Bolt doing similar half reps (with more weight), and of course, I'm not any where near the world class elite level of runner as either of them are, so I'm sure they have good reason, and it's not due to negligence or lack of coaching.
Nico Nico loooool your a sad pathetic low life commenting on every post with the same thing no one care dummy
Because he trains for running, so, doing a deep squat isn't what he wants because he don't wants strength or muscle mass, he wants to transfer the squat to his running, so, doing that range of motion is enough and optimal for transfering it to the motion of running
Aftab Bukhari they are called 1/4 squats and they are really good for explosive power
Mo, what do you do to recover/cooldown after a run??
can you please tell us last workout before competition for personal best
1:30 what is that workout called?
Mashallah Mister Farah
He really needs to get his back straighter on the descent and keep it straightened on the way up, it’s almost a part good morning squat. The dumbell bench press though is excellent depth. But there is a better way to rack.
Sir
I'm 19 year old runner
Weight:-70 & height:-178cm
How to complete 1600m/05:00min
Please tell exercise,workouts and other tips
How to make stronger legs
🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑🛑
Hey Mo! Nice video, how does you switch up your weight program based on when you are in offseason vs in season?
thanks mr motivation
Was he locking in his knees on the squats?!
Thanks very much
Work like him will look as him hahaha. This is funny how he perform exercises 😂😂
Hey i'm glad to see you on TH-cam! This is exciting! It'd be cool to know if you have any periodization to your strength training and how you structure your running program at least in general.
Are you still competing?
Mo just squatted 88lbs?
I mean look at him
He is a world class distance runner he does not need all that muscle and bulk up that would slow him down. Having some functionality in his legs and a powerful heart is what matters not all the cosmetics that come along with weight lifting.
Anthony Mcqueen I didn’t mention his size. I weighed 130 pounds when I was running 16 flat in 5k in high school last year and was skinny and could squat 275 you can build power with no size
Dalton DeSollar exactly. You can even get a strong upper body without gaining weight if you do low enough volume
The og twig
How many times a week? what days? on workout days? before or after runs? Please be more specific with the advice because this could end up getting me injured.
Nate Silvers this is way too easy to injure someone bro. Obviously your not gonna do this 4x a week so this isn't intense enough to injure someone
I run between 60-70 miles a week and do weights as well. You should do them after the run since the run is what matters more. You could do the weights right after but you'll be super weak from the run,if you can, wait a few hours before doing weights. I usually do weights twice a week. Like Wed and Sat. I go very light as well. On Wed I usually use the smith machines. On Saturday I'll use the free weights. If though during my 1st set with the free weights I feel like it's not going to well, I'll go lighter for everything else or switch back to the smith machines. Again just go very light. You don't want to get super sore from lifting weights. Just experiment and listen to your body. If the weights aren't your thing,you could just get a kettle bell from walmart and look up a whole body routine on youtube. We just need a little strength training,so anything with some resistance will be fine.
He said it depends how close you are to an important meet, and generally 3x a week in the beginning I think
Did he?
Thanks for the advice but I'd like to know what Mo does since it's his video and he's the elite runner.
Sick beat! Can I know the name of it? I’d love to have it playing during my runs and workouts.
Darude sandstorm
Very good sir
he did this like a circuit training right ? didn't finished one excersice for 3 sets at 1 time
Hi mo pls reply but today I did my cross country championships and I came 1st and all thanks the your tips thx
gj man, i came also 1st on my highschool cross country
Impressive what was your time?
Wow what was your time? I wish I could be state champ
11:17 was my time
Ben Post and also I am p6 as well as ten years old
I'm curious as to what Mo Farahs opinion is about Steve prefontaine
How many times a week runners should do strength workouts?(beginner runner)
I not doing weight training is causing my injuries. I am a junior in high school (male) and weigh 109 lbs and 5'6"
Is ist good to do strength training right before or after a run?
Deniz I'd recommend after the run
Saul Iniguez Okay thanks for the advice.
Was quite surprised with mo’s squats, his knees were going over his toes which is wrong, he must be doing it deliberately to target a certain muscle or something because I dought he’s doing them wrong
"Knees over toes" moves the load from the lower back to the thighs, which makes sense to a runner. It's not recommended in traditional weightlifting since it puts more load on the knees though, so naturally you have to be more careful while doing it.
OhOkay Then ur an idiot ahahahah
and if we are not capable of fly to ethopia and we just have to workout in our ground then what should we last workout for 5000m
Could I get some help with this. When he says 3 reps, what is that? , is it like (for the first exercise)...... 6 squats x 3 = 18?
I thought a rep is 1 lol. I would hate to miscalculate and find im in no shape to run only arm wrestle
Do you do this on easy run days or does it matter?
Can you teach the running from in next video ？？
Strength training improve running speed
I'm 13 and do this exact programme
Wow Brother Mahamned! Is this is your personal gym?
We have to do it daily?
How many days a week long distance runners should do weightlifting??
Sir tell me about your full week workout..
Waad mahadsan tahay Maxamed Faarax.
Thanks all friends
Hey Mo can u please do a medicine ball video
Before i started to run i used to like lifting weights but after falling in love for running i hate lifting weights and its kind of funny tho 😁
Same, I felt like I would have to lose muscle mass and slim down to be a better runner
This was awesome, more in-depth in the future?
Just seen your video mate, really love the content. Subscribed straight away, We should connect!
definitly pop over mo
How to increase stride length for 5k and 10 k plz guide
shiva kushwaha Run more
Ham Foodstamp but how to increase stride
You don't! It comes from fitness you don't just have a big stride doing 8 minute miles you need to be doing 4 minute miles.
shiva kushwaha you don't want to increase stride too much or you risk over-striding, however if you do have short strides then you can practice hamstring,calf and quad stretches that will give you more movement allowance in the leg. It's also prevents injury in the knee so it's a win win :)
you are fucking desperate
Ok mo farah
mo Fara sir ap apna workta ka bare me bataoo
Sir aap kesh prakar warkaut karte hai kya aap hme khuch btayenge aap se hme milna hai agar jindgi rhi to mai aap Ka phen hu aap Ka running tha great hai aap Kish desh se billing karte hai
You never tell us everything you know about something.
これが、最後のスピードの持続につながってるんか
How many sets
Hai mo farha iam u big fan ♡
yeahhhhh!!!
Jaldi batana sir because you are a my favorite runner in the world
Mo, you just half-squatted. Can I ask why you didn't get your 'ass to the grass'? I'm just asking because I don't want to damage my knees, yet I was taught that a 'proper squat' means a deep squat. Can you clarify?
Thanks, mate.
It's range of motion, it's a waste to overly train past the angle you use in the desired sport. Similarly it's a waste to add weight much past the load the muscles will use in the sport. You can get some endurance from added muscle mass but it's a fine line where mass then slows you down by weight or inhibiting motion. For a marathon runner I think the line would be very close, like over 1% added mass would be bad. Then you have to ensure you train that added mass correct as in slow or fast twitch muscle. Doing weight reps very slowly builds slow twitch and is of no use to any runner, the burst he does at the end of squat will build fast twitch. Some of the core muscles may benefit from slow twitch but I wouldn't like to guess what ones.. even experts still don't fully understand the bio mechanics of running.
Hi Mo! I would love to know what you eat in a day and some of your superfoods! #onemomile
This definitely isn't the full story, of course. His routine in-season likely involves a lot of explosive, powerful, light-weight exercises with much more complexity than half-assed squats and basic dumbbell exercises. This tiny routine is basically housecleaning/maintenance, I would imagine.
That's kinda my problem I run the mile and just got through playing american football
how to increase step
Just imagine how good these elite athletes would be if they squatted correctly. Mo would be much stronger if he hit depth. More strength at the same body weight simply translates to faster times.
So skinny but so vascular, he’s a cardio machine
Please tell workout of 1500m and 3000m please mo Farah please
Do u recommend protein shakes for distance running
Sir ma athletics ma jana chata hu
bro mo, put the pins up so you can unrack/rack that squat easier lmao. Also, "onto free weights" after performing a free weight squat 8| :) thanks for the vid!
I like the game