Weight Training for Runners |
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- เผยแพร่เมื่อ 23 ก.ย. 2024
- All runners, no matter the distance, can benefit from weight training! Gym work improves posture, helps increase strength & power, and leads to better running economy. In this video I show you some of my favorite exercises.
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Thank you for watching this video. My favorite days are those that stimulate me physically and mentally. Athletics keeps my body fit, entrepreneurial business keeps my mind fit. Welcome to the life of the ATHLETEPRENEUR!
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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No joke, I have witnessed 90 lb Kenyan marathoners lifting weights. ALL runners training for ALL distances can benefit from lifting weights.
90lb kenyans?? 😲
@@jonathanramos8781 lean, mean, running machines!
So what stuff should u have a spotter for?
Dafna Williams bench squat that’s it everything else you can do on your own actually if you happen to do dumbbell bench press or incline you can you use a spot for
@@dafnawilliams9968 certainly anytime you are maxing. I never used a spotter at any point in my career as we were never lifting more weight than we were comfortable with
This channel is literally a runners paradise 😭
haha so glad you feel that way!! That's what I was going for :D
1:46 Clean From Blocks
1:57 Hanging Knee Raises
2:05 Dumbbell Single Leg Deadlift & Step Up
2:18 Hurdle Hops
2:26 Step Ups & Push Offs
2:36 Single Leg Stair Bend
2:45 Split Jerk
3:01 Scissor Jump
3:08 Hanging Alternate Knee Raises
3:16 Good Mornings & Overhead Squats
3:33 Front Squat & Step On
3:45 Push Press To Overhead Lunge
3:57 Hanging Leg Crossovers
4:08 Knee Drive Step Up
4:21 Clean High Blocks & Front Lunge
4:36 Split Snatch
4:44 Step Ups Explosive
4:52 Jump Rope Sprint (aka The Bison in Action)
4:56 Hanging Jackknife
5:09 Deadlift
5:15 Overhead Lunge
5:23 Single Leg Overhead Squat
5:30 Front Lunge with Step Forward
5:39 Snatch From Blocks
5:44 Bar Kip Up
5:51 Push Jerk Behind Head
6:01 Medicine Ball Pass
6:06 Back Squats
6:17 Push Press & Step On
God bless you 🖤
This is so great. As a 400 and 800 runner who wasn’t sure what to do training wise this channel is amazing.
very glad you are finding it helpful!!
Dude same af + planetfitness is free but i didnt know what to do exactly my first day there
No way I am also a 400/800 runner
@@rko2946 me too... We are very rare 😂
Great job, Nick! You're so right about the many benefits of strength training for runners. I know so many runners who are worried that they'll start to bulk up like a bodybuilder if they start to lift weights... when the reality is that to get big like a bodybuilder, they'd also need to eat big like a bodybuilder! Yes they may increase a little lean muscle mass, but the added strength, power and resilience that this will come with easily out-weights the negatives of _possibly_ gaining a pound or two!
and juice big
Love how this is both a genuine place for running advice and also a plug for rungum
😂😂😂😂
Gotta pay Ryan's salary somehow! He is Run Gum's videographer that made this video for all of us.
i’m being real with you nick, i was just thinking about ideas for lifting. keep the content coming!
mind-meld!! :D
I used to study videos of you running in the Olympics while I was training for the 800m in high school. It's awesome to see you making content and running a business! Cheers. I'm recently getting back into running after a solid 4 years out of the game, so glad I ran into this channel!
thanks for following my career! Take you time getting back to full mileage. After four years it will take a few months to feel like your old self. NO RUSH!!
This is the type of Workout Wednesday that we have all been waiting for Nick. Thank you!
yes! sorry for the delay. Impossible for me to film and lift at the same time. The big THANK YOU goes to Ryan the videographer!!
What about a 4 week training plan for those of us who are already stocked up on run gum?
Nice pair of Ghosts! I like how all of the workouts you showed weren't the typical situps, bench press or bicep curl exercises that many people like to focus on. Many dual purpose exercises, which helps maximize the time spent working out. Work smarter, not harder!
exactly! Glad you found this one helpful
Nick you are the G.O.A.T enough said!
haha thank you!! Having so much fun making these videos.
I get a good laugh when I hear people say they don't want to bulk up thinking once they touch weights they start to putting on mass....But in reality you hear/see more people struggling to put weight on & how difficult it can be....the commitment to your workouts, nutrition (which is huge), followed by recovery....It does have a place for every runners program and it's what your goals are. I personally prefer bodyweight training/calisthenics b/c of easier access & just preference. They work....if it didn't I wouldn't see how Herschel Walker develpoed physique with just thousands push ups and sit ups everyday.
Incredible! Thanks for sharing. Rare to see such comprehensive strength exercises for runners
How does these exercises would have to perform? Mean all of these have to perform in one day only or what?
SIR REQUEST PLEASE INFORM ME
I recently started working with a Personal Trainer and after having started running 7 years ago, I realized that I have neglected strength training. As a Master's Runner, I need to keep muscle mass consistent because it goes away a lot faster than when I was younger and not running but able to lift weight and lose weight in a flash.
Thanks Nick for thos advices, but I have few questions to ask you, first I'm Egyptian marathoner with PR 2:26:14 , so if I do this exercise in the gym how many days a week I do that ? And what's the perfect time during the day to do that morning before or after my main running session or afternoon before the second easy running ?
We finna be running like champions😎😎😎
that's my goal!!
Amazing stuff, how late into the session did you guys implement this? Thinking about putting it into work during the off-season/into January next year. Also ever thought about coaching?
I actually do this kind of lifting year round, even the week of a big race. Have not ever given serious thought to coaching.
Gotta work on the mobility and stability in that overhead squat!
lol I really really do
Yo Nick, I was hoping you could consider my situation regarding lifting. I’m an 800m runner, rising sophomore in college, consistently running 1:54, and I ran 1:53.07 senior year of high school. I weigh about 168 with a 13% body fat, and I’m also in Army ROTC. I’ve been advised to stop lifting as much and try to “shed” muscle, but I really don’t like this idea of not lifting much. I’ve never ran more than 25 miles in a week due to lower extremity issues. However, I added cross training into my training too, and was doing about 20-25 converted miles (10 min on bike = 1 mile ran). I want to get faster but I also want to maintain size, but especially strength, for ROTC. Do you have any advice?
great question! When I want to keep lifting but also lean down I decrease the weight I am lifting and increase the reps. I also lift as a "circuit" meaning I try to keep my heart rate up the entire time, very little rest.
Nick Symmonds sweet, that’s what I’ll continue doing then. During track season, how many days a week is the most you would suggest lifting? 3-4?
Adam Woshala don’t ever let anyone tell you that size and strength have to go together. The circuit training that Nick mentioned in the above comment is a great way to build strength while trimming away unnecessary bulk.
Very impressed. I am a runner hope it will improve my conditions and strengthening my muscles.
Hey Nick, thanks for responding to my question of two days ago so quickly. I have a question you might want to address in a video concerning your Olympic race and PR. While you broke 143.00, which is fantastic, do you feel you ran your best possible race? I only ask because you were closing like a freight train in the last 130 meters and felt you might have had a bit too much left in the tank at the finish and could have beaten the other American in the race. I noticed in your Diamond League races afterward that you went with the leaders more and ran some excellent winning races - not breaking 1:43 but so damn close. Just wanted to know your thoughts on that one race. Thanks and looking forward to more of your 100-meter training adventures. Dan
Great Questions! In the 2012 final I ran my absolute best possible race. My splits were perfect and I ran nearly a full second PR.
how can I get that weight training plan?
I'm ordering your book, this is awesome! You have your own ministry you apply to the world! 🙌💪💥✝️💯👊
Thanks, Bison! The single leg stair bend was new to me.
Hey Nick, I truly enjoy your videos, especially the ones concerning your 100 meter sprint quest. I haven't seen any of those lately. Are you still training for the 100 meters?
I am! First race is here in Eugene, OR on July 11
I'm downloading your all video , it's too good for a runner...#love from "INDIA"
Some of the exercises you have done are putting your lower back in a high injury risk. Never bend your back 90° with weigh bar please. Thanks for your videos.
Notification squad 💪
woohoo!! appreciate you.
Training for boot camp and needed something more than fartleks and tempo runs/speed intervals. Currently training to run a consistent sub 12:30 2mile. Thank you for this video.
Hi Nick. Couple of questions if you have time. 1- There is not much for chest in there. I am a 800-1500 guy and I do either a few renegade rows or bench once per week. Is that superfluous do you think? 2- There is a lot of overhead barbell work in there (lunges, step ups etc). Is there a particular reason for that (rather than say having the bar resting on shoulders or using dunbells).
Going to try to follow this routine!
Lots of great exercises Nick! If you had to pick your top three, which ones would you say?
oooh good questions. I would pick cleans to front lunge, hanging jack knife, and single leg stair bounds. Love those!
Hi Nick, thank you so much for sharing your knowledge and your experience. I just purchased Coach Radcliffe’s manual, I am looking forward to building some good strenght with his method.
Is the 4 week course something you just keep repeating from the start after each 4 weeks or do you do something different?
pretty much repeating. I make a few small adjustments here and there and certainly the weight changes.
Weightlifting for runners is under rated. Hope more runners incorporate this in their training! Good luck!
Indeed weight lifting has its place in all running distances. Is it needed for a 5 or 6 hour marathoner?
totally agree!!
I just found your channel and just wanna say THANKS! !!!
Always learning from u love u
Some great moves there Nick.... A side issue- but what were the tunes used for the vid...? :)
thanks Simon! Not sure, as I didn't edit this one. I'll ask Ryan.
@@nicksymmonds Thanks Nick :)
Thanks!
my pleasure!
Should you not be cancelling swing on hanging core workouts as it completely reduces the strain on the core ?
can be done either way depending on the amount of work you are looking to get our of the exercise
Giving a seminar on this at the NYRR RUNCENTER July 30th @ 6 PM. Come on down!
Great video! As a road marathoner for the past 5 years, I'm always looking for new tips on motivation, getting stronger and preventing dreaded injuries. It seems like yoga and strength training are a great way to excel! Your post is very inspirational. As a fellow TH-camr, I love sharing my knowledge and experiences to help other runners. I know how much goes into these videos! Keep posting - I just subscribed!
thanks frome spain
Scissors jump is a jump lunges
Looks interesting but not sure about all the overhead pressing, for sure a good idea to load the spine for runners though
Nice routine but I got balance issues so using the box with weights might not be the right plan for me.
yeah, it's not for everyone. lots of variations for it though
Killer compound exercises!
Super helpful
glad you found it helpful!!
This is so sick, thanks so much for the helpful content!
no problem! Glad you found it helpful.
I play rugby and run track at the same time so it gets confusing weather I should work on muscle endurance or strengthening what do u think I should work on
tough combo! Depends on which sport is your primary focus.
Strengthening. Distance running already gives us the endurance side of things. What we really need is that strength to give us what running can’t.
I like the intro 👌
thanks!! Ryan did a great job with it.
You are a great inspiration. Thanks for always giving back in the form of your advice. I have just one question. How many sets of each exercise should one do, specifically if you are training for a Half marathon?
Your response will be appreciated.
Thanks
depends on the exercise! But for distance runners I always encourage light weight with lots of sets/reps
@@nicksymmonds thanks Nick.
This video is great however, what amount of reps/sets should a runner do and also how should one split the exercise weekly?
Wonderful & Splendid 🌈💗☕🎵🤗🌾
Watching this a year later, so if we have a season im trying to go 1:55 💪
Good luck, you got this!
Hey Nick, whats your view on single leg squats?
Love them! Hard to do right, make sure you don't get out of alinement or you can really mess up your knee.
Imagine, Nick coaching a college team. Championships there way.
haha thanks. I always felt I would be a terrible coach as I am not a very patient person!
@@nicksymmonds Naw, lad. You're still young. Maybe one day you'll take the opportunity and you'll be fantastic.
not to forget it prevents injury
love it!!!!
Sir how much work out you had done to deacrese your timing in the 1500m event and what supplement you took please describe the workout session
What is a good bench press for a 15 year old cross country runner. 135
Max bench will have zero effect on running. To this day I have never maxed on bench.
@@nicksymmonds but sprinters bench press a lot!!
Is the booklet still available?
Hey man awesome video what is the name of the song ?
Where's your meet going to be at when you run the 100? I might come watch.
Lane Community College in Eugene, OR
@@nicksymmonds Alright 👍 Sorry I forgot to ask in my original comment. What date will you be running?
I can’t take this guy seriously. What a goose.
Love it.
Can you create a lifting plan for us?
I already did! That's what the Weight Lifting for Runners program is.
I picked up that packet from the runhub
yes! Some running specialty stores are giving away the training program as well.
Great exercises if you’re 20 years old!
How much weight are you using there in the Push Jerk Behind?
I believe that was 95 lbs
Do you ever plan on coaching at the pro or collegiate level? I feel that you would make a great coach with all of the knowledge you have about track
probably not. All my coaches were really patient people, and I am not a very patient! I do really enjoy making these videos though.
Are hip thrusts also good for speed development?
they are!
Are these workouts suitable for women who are new to weight lifting but have been running/jogging for some time and would like to increase speed and distance? What are your recommendations to minimise injury, especially if the goal is endurance running with better speed? Thankyou!
I’d say they’re suitable to anyone who is able to. Just focus on form. Do higher reps/sets and keep your heart rate up. No need to be lifting heavy amounts when starting out, you can increase weights gradually.
Nick, I know that running long is not good for those who want to build muscle. My question is : if I lifting weight but want to running also, what limit of distance of running should I do in my routine training in order to not loosing my muscle gain? Need your advice..
How did it go?
Nick how many weights you lift in squads
Can I do little waight for every day work out
Adamsın Nick 👊
I am 10k runner and my age is 53 years. Please tell me how much wt of kettle bell I may use.
How often did you do strength training when training for 800m?
2x per week
Do you have any tips for 400m running, the milage and difference from 800
tbh I never really trained for the 400m. Don't want to give you bad advice!
www.4x400.dk/400%20METER%20TRAINING.htm
Some good general training ideas on there.
@@oglocbaby520 Thanks for this!
How much weight would you usually do on squat.
What is the weight on the bar?
varies depending on the exercise
This is some next level shit
Best exercises to reduce knee pain from runners knee?
Squats personally because it strengths muscules around the knee. Make sure you stretch after your runs also
Great question! Single leg squats will build a ton of strength in the muscle surrounding the knee, but they have to be done right or they can injure the knee.
1:46
Do you ever do workouts with medicine balls?
all the time! Love med ball workouts.
anything on farmer walks?
I like em!
how many sets and reps of each exercise?
How many time should a 1500m/800m runner do weight training per week ?
Ahh for those of us arriving a bit late would there be anyway to get ahold of that little book?
Just look it up on Google and you'll find it
I couldnt help but to freestyle rap to the instrumental the whole time
Nick,what is your bodyweight at right now?
180lbs. I used to race at 163
Sir I am skinny and I want some gain and also preparing for 1600meter
What can I do ???
Should we use running or gym shoes during this exercise set?
Gosh, no running shoes for the Oly lifts unless an empty technical bar and please better form than shownnon the vid.
Do a push up every time you hear "sound stripe"
Hay nick sir how are you
Nick Simmons looks like the brother of Richard Simmons.
what best weights for 10000m runners