Leg Day - by a Runner who Doesn't Like Lifting
ฝัง
- เผยแพร่เมื่อ 12 มิ.ย. 2024
- I've had getting into the gym on my to-do list for years, but after running Boston this year, I finally made it. It's been about two months, and I've honed in on a routine that takes me about 35 minutes to complete. I go every third day, which lines up nicely on my 9 day training cycle.
disclaimers: I'm not a strength coach, nor do I want to be one. This is just what I've been doing. I have no idea if it will make me faster (although I hope it does).
0:35 warm up
1:14 squats
1:40 hanging dead lifts
1:58 disclaimers
2:35 bulgarian split squats
3:16 hamstring curls
4:03 what about upper body?
4:42 leg day then run? or what order?
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As a more experienced weightlifter just starting to try to branch into running, it is fun to see this video of a more experienced runner getting into lifting.
Getting in the gym has been incredible in improving my speed, if you get the same benefits you're gonna fly!
🤞
Good job Stevenc! I just joined gym and i try combine my running with deadlifts and squats but even with light weight it seems effect my recovery with my runs and aggervates my hamstrings. U think leg press might be better alternative combine with my running volume to strengthen legs?
@@SuperTreybo I'm not an expert, but I think the leg press will probably give you the same benefit as you already get from the deadlift. Single leg exercises are great, I'd certainly recommend them!
Smart keeping the workouts short and sweet. I found I kept falling off my weight routine when I tried to do an hour or more each session. Keeping it short gives me less excuse to put it off since it's only half an hour.
I love lifting. I was lifting light just to avoid injuries but it wasnt until I started lifting heavy that I noticed a huge difference in my running. I can run faster with ease. Amazing. Keep up the good work.
Thanks for sharing your routine! It’s so helpful to see what’s working for you.
This was awesome. I’ve been running and following you for a few years and have strength trained maybe 5 times over the last 3 years. Over the last 6 weeks, I’ve been consistent, lifting 2-4x per week around light cardio. It’s fun to get insight into other peoples routines. Thanks for sharing.
Thank you! This video is just what I needed.
Congrats on making this a habit alongside your running. That’s been my struggle for a while now. Great video!
Thanks Misty!
I like it. Short and simple and easy to remember, yet very effective exercises.
I like the approach “first things first” when it comes to the order of running and lifting. Makes a lot of sense to make sure you’re getting a quality session in whatever you’re prioritizing at the moment. Thx for sharing this! :)
i love First Things First
This is awesome! Thanks for making it.
Thank you for sharing. You rock!
Thanks coach Ko 🫡😅
Need to learn how to do those Bulgarian squats 💪🏾 wveryone talks si highly of them
Nice !
Love you are rocking the adi 3 stripe gear in your gym workout !
Great seeing you put in some strength sessions in 💪
Thanks Chris!
Quick and efficient routine!
Will be great to hear how it impacts your running when you get back into running season.
that's the big question. i have no idea how i'll respond, but i'm very much hoping for improvements in either speed or durability
Looking good 👍 keep it up now and get stronger 💪
thanks! i know there's a lot of work to do, but i appreciate the encouragement
Great to see an aspect of your strength routine. I have a bench, barbells and dumbbells in my basement for a quick workout but have access to 2 gyms as well. I do machines and heavier weights at the gym and do lighter stuff at home. It's great to have equipment at home, especially if you live in an area that has a lot of bad weather.
It is nice to have a cage available for doing heavier barbell exercises.
my wife hasn't been opposed to the idea of having a home gym, but it seems like a lot of stuff to buy. we already have the membership to the YMCA so that the kids can swim
@@kofuzi I bought a weight set in my 20s (barbell, dumbbells, plates) and then added more plates when the pandemic started because the gym closed. Then weight plates got really expensive. A basic home gym is usually pretty cheap and they can be exceedingly cheap off Craigslist, as long as you have a vehicle to take them home. A lot of people (the vast majority I think) buy home gym equipment, use them a few times and then never again. Doing strength training gets more important into your 50s, 60s, and 70s as you lose muscle mass faster which increases the potential for injuries.
I personally am not a fan of gym workouts. I only do body weight exercises at home during which I strengthen all kinds of muscle groups. Quads, Hams, Calfs, Glutes... and all the other necessary areas. Either way, it's been super useful and I am the strongest runner I have ever been. So, yeah, very important to workout!
It may be beneficial for a stability to prime core and glute muscles before squat / deadlift. I personally use McGill Big 3 for core and clamshell / airplane for glutes.
Personal Trainer + Running Coach here. From my experience, pain in the low back during squats is usually due to one of two things:
1. Overextending the lower back (sticking the but out too much). Good fix for this can be emphasizing a neutral spine before descending and relying on proper bracing technique to make sure the back doesn’t arch.
2. Hips rising too much on the ascent, shifting the weight/pressure to the toes and turning the lift into a back extension. Way to fix this would be to focus on keeping the pressure you feel in your feet in the midfoot and cueing to “push your traps up into the bar” during the ascent.
thanks for the tips!
Keep at it .. this is what all runners need
I’m trying
Loving the super fast routine. I'm the same, if it's intervals day, gym happens after, but if an easy run day, I like gym before to flush my legs out on the run. Zero treadmill in your gym routine, love it!
I like my miles outside
@@kofuzi boom 💥 exactly. Love your work boss.
Great video! Would’ve loved some info on the shoes you used/recommend for these gym days. And what you look for.
Something with low drop a room in the toe box. My current faves are the ASICS Classic CT
Hey mike great video. Always good to keep getting stronger. Also, one question what model are the white ASICS short you wearing in the videos much appreciated. Love your videos.
i don't recall the model name, but they're in the tennis collection. all the best ASICS stuff is in the tennis collection
This is identical to my leg days during heavy running seasons! BSS are the worst and best.
Great video! I am excited to see how the strength training goes into your next season of running. I used strength (especially a lot of single leg on varied surfaces) to prep for a spring trail race and appreciated the stability it introduced when footing wasn't ideal as well as injury prevention.
glad to hear that!
I’ve lifted a lot. You’ve got excellent form.
Thank you 🙏
I like to do hamstring curls one leg at a time to prevent (and be more aware of potential) muscle imbalance. For the calves, I try to bend my knee alittle during my calf raises so I feel it alittle more on the achilles tendon
nice tip
Love them Asics, njce depth on them Squats!
Charles Poliquin/Strength Sensei has got some great articles on weight training for runners.
Thanks for the tip!
I found the barbell pretty intimidating to start off with. Would really recommend people trying these with kettlebell variants
What’s the kettlebell equivalent of 135lb bar bell squat? I’m willing to try.
Just curious , do you do any core /abs stability work? The Kenyans do a lot of this kind of thing, roughly 2 x 45mins core stability work a week.. great leg day work out :)
not currently
How many leg days per week do you do? I started incorporating strength workouts last 6 months and it has helped me so much in running. But I can only do 1 day day a week.
100p recommend doing some sled pulls for quad strength and knee health
i wish i had a sled
Thanks, Mike. I have always shied away from weight training because I just assumed I would then be too sore to actually run. I just did a modified version of your workout, then I did a run, and I’m still alive. Would you consider doing a similar video for an upper body workout and a core workout?
I don't really have a workout for upper body or core
0:57 Thomas be like... not sure. Then he tries it and he's like. OK now I'm certain. I don't like it. 😄
hahaha!
Will be interesting to see how/if your weight training translates into improved running performance (or injury prevention). No upper body work?
I describe my approach to upper body work in the video
Hi Kofuzi. Just wondering, what factors made you choose sets of 6 with 1 minute rest?
that’s what I did in college
heres mine!
Deadlift 3x6 Super Set 30/20/10x HR PU
Bulgarian Split Squat 3x3 Super set farmers carry 100 lbs
Walking Lunge 3x5
Dumbell Front Squat 3x5
Can you add strength training during MAF building phase?
Dr. Madder one would say no. But if I were to do things over again, I would absolutely include it.
Quick reminder: I am neither a medical professional nor a coach
Hanging deadlift seems more like a Romanian Deadlift. Keep up the good work :)
I very well could be calling it the wrong thing. I’m new here
Bulgarian squats! i can almost feel the pain from here
i really like them for some reason
cool. I was exhausted after my leg workout today with 10+ exercises and now I know what to eliminate. Haha ..
that's a lot of exercises. it may be the right number, depending on your goals though
@@kofuzi But that does not give a good feeling. Yours is short and sweet. For me, too many squats really like goblet squats (I would replace this by bodyweight squads like you during warmup), bulgarian split squats, and sumo squats (needs to be eliminated). I do glutes ham raise on machine for hamstrings but they hardly get fired, and bodyweight hip raise. + RDL, Hamstrings are really stubborn for me. As for isolated exercises, I do hamstring curl (little progress), calf raises, adductor and abductor.
Sheeesh!! You got a DONK!
Question:
Is it right to do only 6reps?
Your objective defines your workout
please tell me where the t shirt you are wearing is from!
janji (assuming you're asking about the one i'm wearing in the intro and outro)
How about bent knee calf raises? I heard they’re good for the soleus.
by no means do I intend to imply that these are the only exercises one should do
@@kofuzi
Looks like my question got a very different kind of answer, an answer I wasn’t looking for.
Thank you for answering anyway and goodbye.
Bulgarian split squats are pretty useless in my opinion apart from working stabiliser muscles which could be useful for running. However, lunges do pretty much the same thing as bulgarian split squats and have a decreased chance of injury because they're not as awkward to perform
Best: squats, leg press, leg curls
@@iDanceMyButtOff leg press I would swap for leg extensions. If you can squat, not really much point of leg press
Even though the bulgarian split squat is tough, I don't find it as hard on my knees as lunges.
Bad take, split squats are one of the better leg exercises for basically anything. It’s king for working out muscle imbalance and that is one of the major risks for running injuries
@whereyoufindus If I want to be able to run the day after leg day, I will not do bulgarian split squats. They are too taxing on the quads, and I personally don't enjoy doing them. If you don't enjoy an exercise, why do it?
I guess the thing that surprised me is that you aren't doing high velocity contractions like Stephen Scullion or Dr. Josh from In The Long Run, when you have stated that your goal was to get more explosive power. Is the theory that those sorts of high velocity contractions are more likely to cause injury and should be avoided or that they are less important in a beginner routine or do you feel that the evidence for high velocity weight work isn't there?
I feel like there are steps or levels that I would like to unlock first. before I start literally throwing weights around the gym, I'd like to first get comfortable simply lifting them up and gently setting them down.
@@kofuzi Makes sense.
Which is the most "stable" marathon shoe of the ones you've tried?
they tend to be the ones I enjoy the least, but maybe Hyperion Elite 2 (haven't tried 3)
@@kofuzi how about adidas adizero adios pro 3?
It might be a good idea to incorporate some slant board exercises into your routine.
slant board exercises are great
@@kofuzi They helped a lot when I injured my VMO back in Feb. Butterfly clamshells are also a good one. They've helped a lot with the glutes. Use a band around the ankles with a foam block between the knees.
Any college photos of a swole pole vaulter Kofuzi?
that was 1997-1998. so, no.
What do you expect from deadlifts? Your position seemed focus on lower back instead of glutes and hams .
i'm hoping for hamstring
I do one leg day every week. Sucks ass.
Edit: I only do 3x5 BSS, 4x15 BB squats and 4x8 BB RDLS each time and focus on some upper body.
I will live and die by the notion that if you lift you should run and if you run you should lift. As a previous powerlifter in college now ultra runner, do yourself a favor and get in the gym.
Never skip leg day.
i've had to move it around once due to travel scheduling, but since I've started, i haven't missed a day
I spot the kayano 30 on Thomas’s feet
How much do you weigh if you don't my asking?
a bit more than i'm squatting
Kofuzi bodybuilder storyline time?
Probably not. I can’t hardly eat enough to fuel a runners body. I definitely can’t support a body builder’s
@@kofuzi would you ever do a video on what you are doing currently for nutrition?
For a hotel gym that’s a legit set up…
the first shot with Thomas was the hotel gym. it was pretty small. the rest of the shots were from my local YMCA
Why 6 reps? All I ever hear is 10-12 reps
More weight, less reps. I don’t think I’ve ever done 10-12 reps for anything.
I thought running is what you do to skip leg day
You're probably having a butt wink in your squat when going to depth
probably
Dude, there is one mighty workout that must be done religiously by we runners in order to get stronger while keeping healthy joints: P L Y O M E T R I C S
thank you for your input
First
yo!
Yo, what’s going on!!! 💪🏼🦵🏼🦾🦿👍🏼
yo Luis!
Personal Trainer + Running Coach here. From my experience, pain in the low back during squats is usually due to one of two things:
1. Overextending the lower back (sticking the but out too much). Good fix for this can be emphasizing a neutral spine before descending and relying on proper bracing technique to make sure the back doesn’t arch.
2. Hips rising too much on the ascent, shifting the weight/pressure to the toes and turning the lift into a back extension. Way to fix this would be to focus on keeping the pressure you feel in your feet in the midfoot and cueing to “push your traps up into the bar” during the ascent.