Strength Training For Running A 5km
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- เผยแพร่เมื่อ 23 ก.ย. 2024
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Hopefully our aerobic athletes enjoy this one!! ❤
Been hoping for this one, thanks!
This was actually one of the subjects i'd been thinking a lot lately. Thanks a lot lads
Nice! I hope you get some valuable info
@@sikastrength Absolutely did, I've gotten into cycling (on a bike, not on gear) a lot recently and had been thinking how to adapt my gym sessions for cycling a bit, this gave me some good ideas
Incredibly helpful for someone like myself afraid to commit to long distance without knowing how to prepare the body for it.
Love it. Can we see more of this for runners or ocr
As a 15 min runner finally the sika lads cover my choice of sport lol
Oh its cool to know im doing alot of the right things lol when i have the time to go gym consistently.
Surprised no hamstring curls or rdls mentioned but I also practice some simple jumps before running by jumping from using both legs to landing on one to practice coordination and to make sure to feel same muscles firing on each side.
I always think about training to be able to run a 5k until I start the running part.... In all seriousness being able to run a steady paced 5k is definitely a future goal!
Love this content as a runner trying to get stronger.
If you guys would cover SaC for swimming in the future I would be delighted, cheers
Love it! What I have been looking for
🎶 hellooo! Is it he you're looking for 🎶
😂😂😂😂
Great to hear!
Yes I was looking for this 🎉
Lads please do one of these videos for endurance cycling!!
Basically same concept. Squat. Deadlift. Power variations. You will be surprised how much your max power gonna increase(went from 1200-1600w in 6ish months). Also increase in ftp. Having stronger body allows you to stay in aggressive aero positions a bit longer, which is very beneficial for track and time trials
I originally started strength training to rehab ITBS from a lot of running and skating. I have stopped running as the pain hasn’t gotten much better while the gains have still progressed. Might get back into the runs after this tho
Thanks for this!
I would be interested as well what your thoughts are on mountain sports.
I'm training for a race with a lot of vertical, and my plan (from Uphill Athlete) has me doing strength endurance work for a while now, before moving on to uphill intervals (as well as some hill sprint work).
This made me wonder how effective are the interventions in running technique and gait? I heard somewhere that you can teach people to move differently, but when they start to get fatigued, they return to their natural, possibly "faulty" compensating movement. Can you teach someone a technique different from their natural and make it stick? At least for the competition. And is there limits to the length of the competition and conditioning for that technique to hold? Perhaps it's more effective if the whole chain of their body has some sort of compensation that you can train away in the gym and they naturally shift? Is the whole business just like weightlifting and other skills where it doesn't feel natural almost ever and you train your hardest to know the movement patterns and take advantage of them to your best capacity of being conscious to the learned skill and the rest is down to luck?
My personal experience as an extremely casual runner (mainly as general health and possibly slightly conditioning for grappling and lifting) is that learning I had basically zero pronation in one foot and motoric skills of not being able to lift the big toe off the floor if the rest of the foot and toes were contacting the floor and focusing just slightly bit more on "kicking back" instead of stomping forward made a huge difference on how the runs felt like. I would still go back to the almost stomping forward when lost in thought and getting tired, pace tightening, but with conscious effort on average the experience was just better. And I started gaining some pronation and motoric skill with exercises and focus, which coincidentally improved dorsiflexion pain issue that had popped up and made running easier. And even just a couple steps of those drills where you do high heel, high knee on both legs in sequence before starting the run seemed to "activate" the focus and memory on how to step.
Thanks for the content lads. What do you recommend for the exercises mentioned (Bulgarian split squat & Russian twist) in terms of choosing the load, and in terms of # of sets/reps? Is there say a % of your 5x5 Squat that you use to choose the correct kettlebell/dumbell for the split squat, or the plate used in the Russian twist? And do you use progressive loading in these accessory exercises? Also what set/rep scheme? I'm guessing higher reps than the 5x5 for squats. Maybe 3x10-15, or even 3x20 no?
😊😊
that huge pile of lifting shoes 😂
🤙🤙
Timestamps please
I'm confused, you made several videos defending half squats for in-season rugby players, why should it be different for runners?
I'd imagine half squats are sport specific, for eg: in rugby you need to use it in positions like a scrum or a maul where you're in a half squat, or very close to it, and need to be able to produce as much force as possible.
Whereas runners I'm guessing will benefit from as deep a squat as their mobility will allow due to the extra potential mobility/stability gains possible that Daire mentioned, and overall strength and mobility being more advantageous than a more sport specific high force-production exercise like a half squat.