Ideal Strength Training for Runners
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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What does ideal strength training for runners look like? While there's obviously room for different styles and exercises, the structure of strength training for runners should look roughly the same.
In this video, Jason explains this ideal strength training structure, mistakes to avoid, and how to incorporate this into your training.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunnin... to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Thank you again for educating us. I usually don’t get time after i finish my run in morning due to work commitments. Instead I do the body weight exercises in the evening. I hope it’s okay.
The #1 goal is to get the work in. And you're getting the work in! 👍
I was gonna comment this exact thing so this is great to hear. Thanks for the awesome insights. I am saving this video to replay : )
Just FYI I believe that is this approach is BETTER than doing strength training straight after a run. When you allow the body to rest a few hours, you can allow for better control and quality of movement during strength & conditioning, rather than trying to cram them in on depleted and tired muscles. Just a personal opinion but quality movement is vital in these strength routines.
@@jezza2310 This makes a ton of sense!!
Great content! I have question when it comes to strenght training. Do you believe that fundamental strenght training like squats, planche, pushups etcetc helps you with running form? Or is that something I have to work on separate from the strenght training?
I have been feeling stronger and better by strenght training the past year also less niggles which is fantastic. But my cadence and running form hasn't changed much for my lower speeds, although I have gotten faster in races.
I feel like my slow running is a mess
Yes, of course! Have you gotten our email course? It goes into all this (link in description)
@@JasonFitzgerald I will look at it, thanks!
I’m a fan of killing the Soleus with seated calf raises and hitting the shins with tibialis raises. I feel that these two exercises by themselves (for time starved athletes) is enough to prevent Achilles issues, shin splints, and stress fractures. In other words, these two are my priority 1 exercises. If you could rank specific lifts from priority 1 down to priority whatever, I’d like to know your ranked list and your reasons. If you’ve already done a vid on this, I apologize. I’ve watched many, but probably not all. Thanks!
In a marathon training program Tuesday & Thursday SoS runs (speed,strength,threshold) Wednesday & Friday recovery Saturday trail run 50% of long run Sunday long run Monday rest (no workout time due to other commitments) which days would be best for lifting?
Great content as always, thanks. As a very time-starved runner between work and family commitments, adding strength on to the end of runs would be difficult. If I can steal 30 mins for a run that’s already an achievement! Would a couple of 30 minute weights sessions on non-running days still have value? If so, would you recommend perhaps 4 or 5 exercises for this? I understand this wouldn’t be ideal, but wonder if having a few high-impact exercises I can do in the gym might still be far better than nothing!
What do you mean by Olympic lifts? Squat+deadlift or the whole repertoire? I feel like some of them are quite complex and while they rely on power, also rely on using mechanical advantage and momentum to get the weight past the difficult bits so the potential carryover to different sports feels suboptimal.
I'd also recommend unilateral leg exercises, weighted lunges, Bulgarian split squats, single leg Romanian deadlifts.
Awesome video btw, I'm actually trying to put together a 2* week gym routine together just as this video came out! Will look at some of this sandwich method stuff too.
I mean... Olympic Lifts! Have you gotten our email course? It goes into all this (link in description)
Very valuable information many thanks for sharing.
Are they a solution for black toe nail? Running form, shoe fitting, etc
Very smart, logical, and efficient. Subscribed.
Maybe a stupid ? What is the coaches name. He is excellent.
Fantastic video I have been going back and forth trying to find out what I should do with weight lifting and this video was to the point and very informative
Excellent video and content. Thank you for sharing.
Hi! What if I cannot get to a weight room? Is incorporating a strength-training routine at home or outdoors, that is ideal for runners who want to maintain consistency (and increase our mileage because we want to become fast), possible? Thanks in advance!
A gym is not required! These are routines you can pretty much do anywhere: strengthrunning.com/2015/07/best-strength-exercises-for-runners/
@@StrengthRunning Thanks so much! This will be really helpful if / when there are super busy weeks or if I'm away and the only thing I can do is run; it'll be easy to to incorporate these, and alleviate the stress about getting injured.
What are your thoughts about strength training for a High School girls team? I've always focused on body weight (Jay Johnson stuff), but would love to hear your thoughts.
Yes, great idea! Our HPL program was used with one of the best HS female 800m runners in the country a few years back!
What is sandwich?
Thanks for your great content! I‘m struggling with motivation lately. Don’t see the point in running a lot at the moment, no goals that I see big enough to push me. Do you have any advice?
Love your videos and your podcast. As a "masters" runner I am realizing I need a better balance between strength and running workouts to lessen injury problems and to keep making gains (for now).
My gym is too busy . . . I only go there at 4:30 AM so no post run gym workout for me. Ocasionally I try going to 2PM but that's when all the fat women are camped out on machines so I have to get lucky to get one. Most people in the gym at 4AM are more serious and are not just sitting there. Luckily I can do most exercises at home with heavy rubber bands and dumbbells and body weight.
Strength train in the weight room twice per week. Saved you 10+ minutes of your life.
That wasn't what I said. Comment trolls are the worst.
Wow, you mentioned one of the bullet points on one slide of the video and pretended you were helping people.
th-cam.com/video/CR-5DhXChac/w-d-xo.html
gift that keeps on giving, great video