Weight Training for Distance Runners (Pt. 1)
ฝัง
- เผยแพร่เมื่อ 2 ธ.ค. 2019
- For more info on this subject check out Coach Hugo's blog at www.traininkenya.com/2018/12/0...
Head Coach of the Kenya Experience running camps, Hugo van den Broek, gives a detailed guide to weight training for distance runners.
Hugo tells us the reasons why runners should use weights to help improve their performance and how to include these sessions into your program. He also gives an example of a key exercise that all runners should use in their strength training routines with the help of Kenya Experience assistant coach, Collins Kibet.
- Including weight training in your program helps to avoid injury by increasing the training load that your body can withstand.
- Lifting weights increases muscle fibre recruitment which makes your strides more powerful and in-turn increases your stride length.
- The aim (for runners) when doing strength training is not to increase muscle mass but to enable you to use the muscles you have to produce more force. You can do this by lifting high weight for a low number of reps.
- In order to become stronger and improve you should try to increase the weight you lift incrementally. This ensures that the muscles are always stimulated to become stronger. Hugo discusses the correct way of doing this and how not to do it!
- Hugo shows you the squat exercise and how to perform this exercise correctly
There are many other forms of strength training which can be utilised by distance runners and we will discuss these in future videos!
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I've been searching this information for the last few years. This video is that much refine! Thank you... very much.
Thank you! One of the topics with most controversy.
Exactly! Lots of runners (both armature and elite) aren't aware of the benefits that weight training can have or how to do it correctly. Hugo explains really well how and why we should be doing weight training!
That is amazing, thank you! Such an important topic for runners
You explanation is 100 % True. Keep posting. You did the very good job. We are supporting you 👍👍👍👍
Thank you for best coaching, keep up the good work 🫶🙏👏
Perfect!!! That's the kind of information I was looking for!!!! Thanks
great explanation Hugo
Great video! Helped me a lot!
When should we do these workouts? I mean, easy days, rest days, repetitions? Thx!
I would say that squats are great, but go deeper and the width of the stance depends on hip structure
The Long Beach, California Runner's Club has a Yoga teacher who gives them a Yoga class after practice!
The theory here behind everything is solid--starting with back squat is great, as it is certainly one of the greatest returns on investment from the perspective of strength training. That being said, the squat form here is very poor. I'm not sure if this is just due to the nature of the video, with the idea that perhaps coaching this exercise is beyond the scope--however, I think it's very important for anyone watching this video to look elsewhere for the appropriate biomechanics of the squat. Please take a look at back squat footage of most any olympic weightlifting athletes for good examples of a high bar barbel back squat.
On short viewing, this is what seems to be occurring:
1. Breaking at the knees early and/or almost immediately into the movement. This is problematic as it drastically reduces the leverages and appropriate recruitment of the muscle groups involved in the proper squat. Knees will immediately track over toes (not inherently bad, but definitely bad in the example of this video).
2. Hips are not tracking properly through the movement. This actually ties in with point 1 and partially the cause of the knees breaking first. Breaking at the hips should occur before or at least more in tandem with the knees breaking.
3. Depth is way off. I mean this is not even close to a full squat. I'm a big proponent of full range of motion, and the ideal squat (in my opinion) would be "ass-to-grass". However, not everyone possesses the mobility to accommodate that. Still, this is WAY high. At the least, the hip crease should be parallel to the knee.
4. There appears to be minimal engagement of the glutes--this ties a lot with the hip break not occurring.
Overall, it's a very poor example of the squat. I do believe runners SHOULD utilize the back squat as a main exercise in their strength training, but it needs to be performed correctly or else it will do more harm than good.
Weights may make our tendons stronger but running itself strengthens/thickens our tendons accordingly to recent research.
I read about El Gerroughs training and he did full squats and half squats, but the weight was always low, like 20-30kg for 16-20 reps. Which is best for runners, low weight and high reps or high weight with 6-8 reps? Im confused🤔
both would be beneficial. low reps high weight is for prioritizing strength and low weight high reps would be prioritizing endurance training
Cracking info
Thanks! We will be releasing more videos over the coming weeks too
Sir please make video on 1500 meters workouts and training.
We will be releasing more videos over the coming months, stay tuned! Subscribe to our channel to make sure you don't miss anything we post
@@RunningTrips thank you sir.. I wait for that..
What must be the rest time in between sets
at least 3 min typically
Why is he doing quarter squat only?
Any technical reason for not going too deep.
Deeper the squat the more sore you are and its hard to train through that. All runners really need is quarter squats
@@jeremyy4866 well said. Sprinters do the same in season, but off season i think they should deep squat
Because when running you don't deep squat, when you land the knees do not bend too much ..and you are supposed to do strength training that mimics running actions . Cheers
Sir can you make a video core workout for marathon runners plss
Sir g plz give me warkout my name is mamata Pal age 19y my hight 5:2 inch
Check out mo Farah on TH-cam. He has an ab workout
Great video. You should also talk about breathing pattern in relation to the up and down movement (when to inhale/exhale).
Wouldn’t high weight/low rep be more inclined to build power/bulk which wouldn’t be ideal for a distance runner?
High weight/low rep builds more muscle (even if its more fast twitch muscle fibers) which helps prevent injury and "explode" each step. While you're not actually pushing off the ground like a sprinter during a 5k, 10k, etc, but it still really helps decrease the amount of energy needed to push off the ground enough.
No. High weight low reps with a low number of sets is too little volume for muscle growth, but enough to get stronger. High reps low weight actually builds more muscle bc of more volume and is worse at making you stronger , so it’s worse for running
Depends if you keep overall volume the same, should be about the same, but with higher weights you the run risk of getting old injured.
@@tristanliggett4088 this is just wrong like Emmett said high weight low rep builds strength/power. It builds little muscle. Muscle ≠ strength.
@@emmettmcgrath4871 Someone who understands that volume is likely the largest determinant of hypertrophy. Emmett is correct. The likelihood that this runner--putting more than 100 miles per week of running--is going to grow his quads to any meaningful degree is almost zero. Volume of weight training is too low, likelihood nutritional intake is insufficient, and the degree of running going on concurrently is far in excess of any stimulus received from the weight training.
You guys realize that people train YEARS to make meaningful muscle gains, and that's without any running, while likely being in a calorie surplus consistently over time.
This is not great squat instruction by the idea that squatting is a positive part of training is good. Maybe you could get a better example of form.
Num 21 subscriber. 🤗
Thanks Joshua!! We hope you like our videos
Lots of things I don't like about this, sorry. First, running shoes are not good for squatting, going back on heels is just wrong, you need the weight in the centre of the foot through the range of motion. He's not correcting the guy's collapsing knee inward. Use at least a parallel squat for muscular balance. There's nothing wrong with a narrow grip, unless you have joint issues.
Why don’t people talk about running with weight vests?
Injuries
Because it’s dumb and ineffective unless you’re training for an event that uses weighted vests
@@nahclassified284 Like anything else, it's about progressive loading. Suddenly sprinting hard or doubling your mileage in a month will injure you.
it's good for ultra trail runs
What happened to tho god ol' saying; "ass to the grass!"?
I'm a runner and powerlifter. Believe me, this is the WORST squat technique i ever saw...
yeah, this quarter squats are laughable
can you explain
I think the quarter squats are on purpose though so as not to break the muscle fibers down too much while in season.😊
All a runner needs is quarter squats. They aren’t good for getting stronger, but they do the trick for getting faster/more explosive
They are actually fine. He is doing quarter squats which are just as effective for runners in terms of range needed for their sport. There is no benefit but a lot of risk for a skinny runner to be doing full range squats with 50kg on their backs.
Long video just for 1 exercise..so boring..too much talking