I need to go to the gym to avoid injuries. I have a small home gym (barbell, dumbbells, bench and lots of empty space on the floor) and I do strength, yoga and balance exercises and hit the proper gym once a week at this time of the year. Muscle loss is a lot faster at my age if you don't work to maintain it.
I do full body gym workouts but a slight leg focus. 45 minutes of compounds then 10-15 minutes of upper body isolation super sets. Learning to deadlift heavy completely cured all of my back pain and stopped me throwing my back out. Took about a year of not going for me to start getting back twinges again.
Always brings me good mood to see you guys on the screen. Long run tomorrow. Wish my hips and knees good luck. :- ) Started training my hamstrings and butt, No quads at all. That has done wonders for my stupid hip. 90% pain free these days. A little bit more, i will beat Andy! (If he runs backwards...)
Weather in Perth WA has been super up and down as well but it looks like we might have finally got to proper summer - this week's all 30⁰+. About time, I can't wait to actually feel warm while I run!
Saw you at the start of Birkenhead Parkrun Andy and said hello... I tried to keep up with you , and well, I couldnt. Though I did get a PB 1/2 mile time .The whole pack was doing about 2.50 pace for about 500m.. I cant explain this well enough for others, but when Andy runs he looks like hes running in Zero G. Effortless and just pulls away... where as me and my mate where ragged after 1km. Consequently I went out too fast, and had a fairly slowish finish with 23mins..... It was great to see you and a surprise as we had been watching your "Get faster 5k " video literally a day before... so was quite a weird surprise to see you at the start line the very next day.
Just on the anatomy Andy mentioned,. If anyone is interested! It may explain his confusion re quads, etc. Sorry for latin names. The below are each one muscle.with muliple heads, one muscle because all the respective heads insert via a shared tendon. Interestingly I googled just before posting and some online references do say 4 separate muscles for quads but my understanding is as above from gruelling anatomy studies many years ago! And thus the names being analogous. In the leg, thigh: Quadraceps femoris - 1 muscle four heads (each does have its own name thus some terming them separate muscles,vastus lateralis, vastus intermedius, vastus medialis and rectus femoris). Insert via the quads tendon and ligamentum patellae (aka patella tendon) to the tibia below the knee. Biceps femoris (one of the hamstrings) - one muscle.two heads, long and short, which insert via the shared endon to the fibula below the knee. In the arm: Ticeps brachii, one muscle 3 heads, long, medial a nd lateral heads, insert below the elbow via their shared tendon. Biceps brachii, one muscle 2 heads long and short insert via a shared tendon below the elbow joint. Probably as clear as mud, but may help!
My unpopular weight training opinion is that people should do a barbell type strength plan for it's own sake before doing running specific stuff. Especially if you are running for health as it looks like the cardiovascular protective benefits of both cardio and strength training are additive to eachother. Which makes doing both a huge deal for longevity. Once you get strong then start adding in Bulgarian split squats, 1 leg RDL etc etc.
Had pain in my IT band and glutes, realized I was neglecting the gym. Did strength work specifically for my rear legs, glutes, and it band. Within days, the pain was gone. It’s vital.
How do you know if your glutes are / are not activated? I would have thought that all your running muscles activate automatically as soon as you start running
Another great episode thanks guys. Been toying with the idea of joining a gym for a while. Swimming and training at home has been enough for me so far but i can see how it would be beneficial. Just cant get excited about it though!
I ran for over a year before going to the gym and I almost instantly got a boost in running performance, my main problem is doing RDLs as my legs are just dead for at least 3 days after.
I start the running channel podcast in the gym, the gym is handy when the weather is cold or wet or in Australia where its stupidly hot and humid, need a video on suggested gym work outs for running
Sarah's alright, although she does seem like the kind of person that hides the last piece of a jigsaw puzzle so she can be the one to complete it. It'd probably be a corner piece too.
I used to go to the gym an awful lot more than I do now....I would generally run in the morning and gym in the evening...and I was a lot better runner than I am now! Need to make an effort to get back on it.
Birkenhead Parkrun is pretty quick but Andy’s right to point out it’s surprisingly bendy. It does contain several hairpins which do slow you down a bit. There is a bit of an incline just after the cone hairpin he described as well. I like Andy am also terrible at navigating hairpins 😅
Pre watching I'm hoping this answers the question I have why can't I run faster than 4 min km. I can do this pace for Half Marathon, and it seems to be my fallback speed. Intervals and speed session go much faster but every race I fallback to 4min km.
I am entered for the Brighton Marathon. My friend wants me to do a half marathon with him two weeks before. What pace should I run it at? Obviously not half marathon pace, but is marathon pace safe or should I just do easy pace?
I can’t with you guys, the chemistry between you is so awesome, I wish I could join you for some bants but in the pub however, I would be afraid of a roasting from Sarah. Hate the “bants” but it’s fitting. Anyway…. everyone should be in the gym/ resistance training especially runners! And did I miss something… are Sarah and Tom an item??
I love the gym, but I think there's too much emphasis on muscles and not enough on connective tissues. Isometrics and plyometrics are great for building connective tissue and needs more attention than typical strength training exercises. I'm NOT saying strength training is bad, it's necessary; however, building connective tissue is setting a very strong foundation for future strength training/running. The lack of building this foundation is why so many runners experience injuries with their joints.
Thanks for mentioning this. I hadn't realised plyometrics was so important. I've just looked up some of the exercises and looks like I've been doing a lot of them already doing classes like HIIT and Metafit
You need to go at least to intimidate the other runners Joke aside, yes for many reasons: fight sarcopenia, getting better running economy, preventing injuries and get faster
I joined a gym last year. Just cancelled it. Hardly went. Can't stand doing indoor training. Listening to all the grunters lifting heavy weights, the waft of sweat, the boredom of warming up on the treadmill or bike, stepper or whatever, the stink of smelly feet in the changing rooms and the posers sitting around tapping their phones and taking selfies. Nah a few press ups, planking and pull ups etc at home is enough.
"The 3rd one just dangles down in the middle" 😂😂😂
I need to go to the gym to avoid injuries. I have a small home gym (barbell, dumbbells, bench and lots of empty space on the floor) and I do strength, yoga and balance exercises and hit the proper gym once a week at this time of the year. Muscle loss is a lot faster at my age if you don't work to maintain it.
I do full body gym workouts but a slight leg focus. 45 minutes of compounds then 10-15 minutes of upper body isolation super sets.
Learning to deadlift heavy completely cured all of my back pain and stopped me throwing my back out. Took about a year of not going for me to start getting back twinges again.
Amusing how quiet Rick is trying to be
😂😂😂
Thought Andy was especially funny today
Always brings me good mood to see you guys on the screen. Long run tomorrow. Wish my hips and knees good luck. :- ) Started training my hamstrings and butt, No quads at all. That has done wonders for my stupid hip. 90% pain free these days. A little bit more, i will beat Andy! (If he runs backwards...)
Weather in Perth WA has been super up and down as well but it looks like we might have finally got to proper summer - this week's all 30⁰+. About time, I can't wait to actually feel warm while I run!
7:40 ish. One of our fastest runners does “airplane arms” on all our tight turns!
Kudos, Zach!
Saw you at the start of Birkenhead Parkrun Andy and said hello... I tried to keep up with you , and well, I couldnt. Though I did get a PB 1/2 mile time .The whole pack was doing about 2.50 pace for about 500m.. I cant explain this well enough for others, but when Andy runs he looks like hes running in Zero G. Effortless and just pulls away... where as me and my mate where ragged after 1km. Consequently I went out too fast, and had a fairly slowish finish with 23mins..... It was great to see you and a surprise as we had been watching your "Get faster 5k " video literally a day before... so was quite a weird surprise to see you at the start line the very next day.
Just on the anatomy Andy mentioned,. If anyone is interested! It may explain his confusion re quads, etc. Sorry for latin names. The below are each one muscle.with muliple heads, one muscle because all the respective heads insert via a shared tendon. Interestingly I googled just before posting and some online references do say 4 separate muscles for quads but my understanding is as above from gruelling anatomy studies many years ago! And thus the names being analogous.
In the leg, thigh: Quadraceps femoris - 1 muscle four heads (each does have its own name thus some terming them separate muscles,vastus lateralis, vastus intermedius, vastus medialis and rectus femoris). Insert via the quads tendon and ligamentum patellae (aka patella tendon) to the tibia below the knee.
Biceps femoris (one of the hamstrings) - one muscle.two heads, long and short, which insert via the shared endon to the fibula below the knee.
In the arm: Ticeps brachii, one muscle 3 heads, long, medial a nd lateral heads, insert below the elbow via their shared tendon.
Biceps brachii, one muscle 2 heads long and short insert via a shared tendon below the elbow joint.
Probably as clear as mud, but may help!
Props to the maker of the thumbnail. It had me clicking straightway 💪😂
Hahaha really glad you like it!
I needed this today! Recently started adding some weights but my legs were dead! Just concentrating on running with an occasional visit to the gym
Just ran my first marathon this past Saturday! 💪
My unpopular weight training opinion is that people should do a barbell type strength plan for it's own sake before doing running specific stuff.
Especially if you are running for health as it looks like the cardiovascular protective benefits of both cardio and strength training are additive to eachother. Which makes doing both a huge deal for longevity.
Once you get strong then start adding in Bulgarian split squats, 1 leg RDL etc etc.
Rick's "special chair" was gilded and jewel encrusted. Most of us would refer to it as a "throne."
Andy: "I'm massive" Well delivered and super funny. Love it.
Had pain in my IT band and glutes, realized I was neglecting the gym. Did strength work specifically for my rear legs, glutes, and it band. Within days, the pain was gone. It’s vital.
How do you know if your glutes are / are not activated? I would have thought that all your running muscles activate automatically as soon as you start running
Some people have to physically engage their glutes, if you do a few squats during your warm up this should get things activated for you!
Another great episode thanks guys. Been toying with the idea of joining a gym for a while. Swimming and training at home has been enough for me so far but i can see how it would be beneficial. Just cant get excited about it though!
Lol Andy "I corner like a barge" 😂😂😂
hahaha love a good analogy
I came for the banter and all I got was this science.
Hahaha would you like more banter?
@@runningchannel No, actually this was a great episode. Perfect balance as per usual. Thankful for all the teams work!
OK, we need a video on "activation" & warm ups! Or a link if there's one out there already ❤
until 3 weeks before the marathon you can go for an all-out half still, you'll be fine.
I ran for over a year before going to the gym and I almost instantly got a boost in running performance, my main problem is doing RDLs as my legs are just dead for at least 3 days after.
I start the running channel podcast in the gym, the gym is handy when the weather is cold or wet or in Australia where its stupidly hot and humid, need a video on suggested gym work outs for running
Years of conditionning, good cardio levels and being lightweight all help!
After watching a LOT of The Running Channel . I'm still trying to work out weather Tom is lucky or brave .
Both!
Really funny guys! Keep it up! 😁
No mention of Kevin Sinfield’s efforts this week in TRC running news? Hugely impressive and very inspirational. Well done Kev!!!
This would have been recorded earlier in the week, a few days before Kevin Sinfield completed his challenge. I'm sure they'll mention it next week
Kevin is coming on the pod soon so I'm sure they'll give him his dues!
Sarah's alright, although she does seem like the kind of person that hides the last piece of a jigsaw puzzle so she can be the one to complete it. It'd probably be a corner piece too.
"I feel like I'm on friendly terms with everyone"
Slightly telling pause from "everyone" 😂
I used to go to the gym an awful lot more than I do now....I would generally run in the morning and gym in the evening...and I was a lot better runner than I am now! Need to make an effort to get back on it.
a slightly left field comment but the noise Sarah mic stand made at 9:10 was incredible satisfying, i rewound it about 5 times haha
Blimey, talk about third eye, that’s third ear! 😆
Birkenhead Parkrun is pretty quick but Andy’s right to point out it’s surprisingly bendy. It does contain several hairpins which do slow you down a bit. There is a bit of an incline just after the cone hairpin he described as well.
I like Andy am also terrible at navigating hairpins 😅
tricep is a 3 headed muscle and bicep is 2 headed muscle (Andy is right)
Treadmill then gym, makes it easier to go to the gym for me. Love your podcast
Whatever makes it easier mentally!
Would you be able to do a TH-cam video demonstrating some gym leg day strength exercises for runners please? 🙂
Pre watching I'm hoping this answers the question I have why can't I run faster than 4 min km. I can do this pace for Half Marathon, and it seems to be my fallback speed. Intervals and speed session go much faster but every race I fallback to 4min km.
I know Sarah asked to send them in but I think Rick's mint comment raised more questions than I would want to ever know the answer to.
I am entered for the Brighton Marathon. My friend wants me to do a half marathon with him two weeks before. What pace should I run it at? Obviously not half marathon pace, but is marathon pace safe or should I just do easy pace?
For me its one day gym and the next day run with one full rest day per week
Is it Christopher McDougall's "Born to Run" there in the shelf?
I can’t with you guys, the chemistry between you is so awesome, I wish I could join you for some bants but in the pub however, I would be afraid of a roasting from Sarah. Hate the “bants” but it’s fitting. Anyway…. everyone should be in the gym/ resistance training especially runners! And did I miss something… are Sarah and Tom an item??
So glad you enjoy the podcast! And yes haha, Tom and Sarah are together
One just dangles down the middle. Sarah, that's not a hamstring.
Her degree wasn't in Biology 😂
That a boy thin mint Rick💪
I never go to the gym if I did what exercises do I need to do as a runner.
I run marthons
I love the gym, but I think there's too much emphasis on muscles and not enough on connective tissues. Isometrics and plyometrics are great for building connective tissue and needs more attention than typical strength training exercises. I'm NOT saying strength training is bad, it's necessary; however, building connective tissue is setting a very strong foundation for future strength training/running. The lack of building this foundation is why so many runners experience injuries with their joints.
Thanks for mentioning this. I hadn't realised plyometrics was so important. I've just looked up some of the exercises and looks like I've been doing a lot of them already doing classes like HIIT and Metafit
You need to go at least to intimidate the other runners
Joke aside, yes for many reasons: fight sarcopenia, getting better running economy, preventing injuries and get faster
First viewer 🙌
Anyone else listening to this at the gym 👀
Yes we love to hear it!
TRIANGLE MAN! 🤣🤣🤣
Can you juggle three balls while running
Can you?!
I joined a gym last year. Just cancelled it. Hardly went. Can't stand doing indoor training. Listening to all the grunters lifting heavy weights, the waft of sweat, the boredom of warming up on the treadmill or bike, stepper or whatever, the stink of smelly feet in the changing rooms and the posers sitting around tapping their phones and taking selfies.
Nah a few press ups, planking and pull ups etc at home is enough.
Tactician!
Good at maths ……….mathematican
Physics…….physician
Tennis ……. tenniscian!
Obvious Sarah, c’mon!!! 👀😂
😂
Wait; did Andy just imply that Sarah is a dog?😂 A bit rude.😍
Hahaha
Please stop with the clickbait faces. You're too good for that TRC.
What thumbnails would you like to see?
@@runningchannel Sarah juggling every best selling running shoe from 10 different brands
How many polyps? That’s disgusting.
Wish she would drop that laughing at the least thing