Get STRONGER to Run LONGER (3 Steps to Make it Happen!)
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- เผยแพร่เมื่อ 10 ต.ค. 2024
- Strength is often why runners can't run more. Here's how to change that!
All strength routines: bit.ly/2XVbqYe
Adjustable dumbbell: amzn.to/3dqf7iG
Strength course: bit.ly/2Pjvlge
Strength allows you to run more, to withstand the repetitive pounding that inevitably comes from running higher mileage. In this video, Jason will explain how to start getting stronger so you can keep increasing weekly mileage, build strength, and get faster.
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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I am a 70 year female and used to run a bit many years ago. We were not allowed to run track or cross country when I was in school before Title IX but I always felt I was born to do this. Life got in the way and I picked it back up early spring this year. I research everything to death but you…you are the voice of reason. You make so much sense and I very carefully built my base, watched foods and I am proud to say I ran 8.5 miles yesterday. Not fast just easy with a few walk breaks. Trying to get time on my feet and finish a half before my time is up 😁 my run time was 1:53:08 but distance was goal. Forgot to mention it is HOT AND HUMID here in Nashville even at 6:00a.m. so I had to figure that in too. Regardless of age…never lose sight of dreams. The ones you have while you are awake are THE BEST!!
Before I became a runner I lifted weights. I've built a strong lower body and once I started running I was able to run way more than most beginners. I was able to run much more frequently and progress my mileage quickly because of my strong legs.
Thank you for this! 🏃♀️ 💪🏻 I use to strength train…. But as I get older ( I’m a 63 year old female) it’s hard for me to do both running & strength…. I love running so I always choose running over strength however since I retired I have more time so before I run I always walk at least 20 min then I do around 10 min of easy stretching… leg swings, butt kicks etc… then I do my run & after my run I walk for 10 min & then more stretching etc… I really feel like this has prevented me from the common injures I use to have. But after watching your video…. I’m gonna make my self do strength training. I usually run around 45-50 miles a week. 🏃♀️🏃♀️🏃♀️
I do your standard core routine twice a week and I LOVE it! 🏃🏻♀️
Wher can I view this routine?!
@@jp05598 Search for it on the internet. It's everywhere (including the SR site and this channel).
I've been gradually building my mileage from 35/wk to 40-45/wk this summer. I haven't done any body weight/lifting in about a year, and after my upcoming race, I need to incorporate this back into my training. Keep running...
Thank you, I will bring back the kettle bell, and workout 👍 👍 👍
Extremely helpful. Been bodyweight training for months and always seem to breakdown at mile 24 during my 50K’s. I thought adding weights would make me too sore or bulky, but will gradually and periodically use weight lifting as I prepare for my first 50 miler at the end of October.
Eating to much food will get you big and bulky. Just watch the scale and if you start gaining weight cut back on food. But lifting should always be included for strength
Keyword mentioned: safely
Jason…love your channel!!! Could you produce a video about running on different surfaces and running in different weather conditions? I live in Nebraska…really hot and humid in the summer and lots of snow and ice. During these extremes, I run on a treadmill. I’m 53…don’t want to fall on ice and extreme heat increases my fatigue. I run on trails, track, country roads, sidewalks and the treadmill. Is this ok? Should I have different shoes for each surface? Sorry if you’ve covered all of this previously.
I am 60 years old, I haven’t been running now for more than 4 months. I have plantar fasciitis injury. Do you have any advice? Thanks for your input, I always find your channel very educative.
Downward Facing Dog. play with the calves/ankles. it's what worked for me. don't worry about being a perfect triangle. just experiment with the calves. one calf at a time. play with the angles.
How do you run longer without jogging?
As a recreational lifter who recently started running, I can attest that running feels MUCH easier than when I tried it a few years ago, before I started lifting. And lifting feels easier now with a better cardiovascular system! I think everyone can benefit from dipping their toes into different areas of exercise.
I do the 3 plus 2 training. i dont run long but 3 different training days, speed, tempo and long but faster. Cycle between run days. I will strength train heavy thou to prevent injuries
Strong fixes almost everything
I just started running consistently in November. I see a PT and he is working with me with strength and balance work. I use weights and my PT is changing up my routine every month . I definitely will add some body strength workout after my 2 shorter runs . Thanks for all your advice .
I barely have enough will power to get up and just do an easy run 5 to 6 days a week. This is the only way I been able to be a consistent runner for several years without breaks.
Squatting heavy is fun
Very good video! Thank you!
In off season I strength train 2-3x a week which is for around 4 weeks. During training I only do it about every 10 days but do core basically everyday. I can run that much miles (only around 50 with speed work; 70-80 with no speed) so I hop on the bike and do big gear
I started training for a marathon in December about 2 months ago. I can’t get over 20 miles per week without hurting the tendons on the top of my right foot.
fantastic video. Thanks
Is it actually necessary to switch to weight exercises? It's possible to use much more challenging bodyweight exercises (pistol squats, etc) to continue overloading.
Zercher marches for hips and posture I bet are a secret sauce.
We need Aerobics, Anarobics/ resistance training n flexibilty trainings in order to be FIT :) no matter runners, n ordinary ppls. This will keep us healthy n strong to move n do things in our daily life till vry old age :) of corz, healthy DIET is crucial too to keep us away frm deseases. Cheers n stay healthy always 🥰 God bless your ✝️♥️♥️♥️
The greater the goal, the greater the sacrifice needed to achieve it. Nothing new.
My calves! Sick of them being tight amd sore.
Great video, very inspiring. I often do basic core and body exercises but I really needed a push do to more. Can you use a heavy bag when doing squats if you don’t have any heavier weights or access to a gym?
Absolutely Simon, no issue at all. I use dumbells hanging on each arm cause i have back issues, and thats all i have at home too…and that exercise alone will do wonders for running…
Post run stretch routine ?
Running and stone lifting.
Excellent advice. It took me a long time to really implement and understand this
I’m overwhelmed by the possibilities of strength training and don’t know how to start.
@@mjcossel6136 you can’t do all at once, but you can do divide them on many sessions, and still can’t finish all exercises. This is what I do.
The easiest way to become a physically stronger runner, particularly more advanced runners, is to keep nearly every training session under 45 minutes. There is no breakdown during the first 20 minutes of exercise, but our bodies begin to scavenge for energy after that, accelerating the muscle breakdown process the longer the session lasts. The week I did my lifetime highest mileage of 133, I never had a run over 8 miles. Yes, there was at least 2 days I did 3 runs, with at least 4 hours of eat and rest between.
133 miles with runs 8 miles or less means at least 17 runs. If you ran two days with 3 runs and five days with 2 runs, that is only 16 runs. Your numbers don't add up.
Could you please send me your core routine, I would love to do it
Search for it on the internet. It's everywhere (including the SR site and this channel).
Im currently doing 2 runs a week 2k speed , 5k speed, 1k x6 , and a 10k should I add more on my long run ?
Depends on your goals and distance you’re training for a race. But in short, yes
I'm currently on a Base Training Phase, sometimes I run twice a day because of time management, i work at 8am to 5pm. When can I add strength training to my training
Before 8 am or after 5 pm
When you make a cup of tea do 50 calf raises
Being consistent is my issue
Run more mileage, get more injuries, get sick more, age faster and die younger. Utilize high intensity interval training and you get the opposite results with even greater race times.
Please, Get to the points sooner.
Can I run when we catch a cold?
Would you recommend rucking for strengthening?
No, I recommend more running and strength training. That's far more helpful to the goals of runners.
awesome video! thank you !