Table of Contents:
STRENGTH TRAINING AND STRETCHING FOR DISTANCE RUNNING?! | SAGE RUNNING Training Talk
Video taken from the channel: Vo2maxProductions
Mo Farah Weights and Strength Workout
Video taken from the channel: The Run Experience
Strength Training for Distance Runners | 3 Exercises for Strong Legs
Video taken from the channel: The Run Experience
Starter Strength Training For Women Runners
Video taken from the channel: The Run Experience
Which Exercise Type Is Best For Your Brain?
Video taken from the channel: Simple Strong Science
How to Strength Train for Ultra & Trail Running
Video taken from the channel: The Run Experience
Researchers have found that strength training programs that include plyometrics can improve running efficiency and speed. Plyometrics are movements that involve jumping or other quick bursts of explosive movement. Squat jumps, lunge jumps, and box jumps are examples of plyometrics. Plyometric Jump Training Exercises.
Strength training is an essential supplement to a runner’s roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk. If.The primary goal of a strength training routine for runners is to increase power and strength in the muscles of the lower body. These include the shins, calves, and plantar muscles.
I’m not implying you ignore the core and upper body. You need to train them as hard and as often as you do the lower body.Elite runners incorporate strength training for speed and performance into their plans. What elite runners practice is backed by science; strength training for runners will result in performance gains. Weight training and plyometric training in particular improve running economy (how efficiently your body uses oxygen at a given pace) and velocity at VO2max while reducing your risk of injury.
A well-rounded strength training program, like the one below, will help get you stronger from head to toe, especially in your hips and glutes—two chronically weak areas for most runners. All it requires is roughly 20 minutes of your time 2-3 times a week whenever you can squeeze it in.Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if all you do is run, you never develop the true high-end strength and high-power demands that you need to do that.
So yes, if you develop a strong core, you keep things stable.Not only that, but most types of weight training for runners will work quite well to reduce injuries. But the bad news is that most forms of strength training don’t accomplish the goals of power and neuromuscular efficiency – so while you might stay healthy, you won’t improve your performance.For most runners, the largest benefit of strength training is a reduction in running injuries. With stronger muscles, connective tissues, joints, and more resilience to fatigue, you’ll get hurt less often.
Instead of sitting on the sidelines, you can enjoy running. Tired of getting hurt?World-class runners coach you through runs of all types—listening to their motivating words, I forget I’m running.
There are guided runs for everyone, from the 60-minute long runs to the ‘I.the benefits of strength training for runners; what muscles runners should focus on strengthening; what the best kind or type of strength training for runners strength training for runners plans and workouts Let’s get started! Benefits of Strength Training as a Runner.
“This type of training (body-weight plyometrics) will improve muscle and tendon stiffness, which has been shown in the research to improve running economy,” Kawamoto says.These large, fundamental exercises increase strength in the hips and posterior chain (aka your quads, hamstrings and glutes), critical for runners. Barbell deadlifts and cleans also improve efficiency with hip extension, which is vital, as your hips are the powerhouse of running and produce the angular velocity your legs need to create a consistent cadence.Tailor your training: “You can absolutely still be a fast runner with an endomorph body type,” says Sims.
Get into the gym and add strength training to your routine to shift your body composition to more muscle — it may be easier for you to shift from fat to muscle versus strictly dropping pounds, and it will help your running at the same.With your feet shoulder-width apart, squat down pushing your knees out and your butt back into an invisible chair. Keep your back straight, with your neutral spine, and your chest and shoulders up.
Keep looking straight ahead at that spot on the wall. Repeat 10-12 reps.Strength work is the perfect complement to a runner’s training plan and what I consider to be ideal cross training.
One of the primary benefits is that it’s a superb tool for injury prevention. Given that runners tend to experience alarmingly high injury rates, it is perhaps the most useful cross training method for them.
List of related literature:
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from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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from Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training | |
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from Training for Climbing: The Definitive Guide to Improving Your Performance | |
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from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed | |
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from Lore of Running | |
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from Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach | |
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from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications | |
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from Strength and Conditioning for Endurance Running | |
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from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
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from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults |
117 comments
Thanks for this video, superfun to see the bal rol into the picture and into the bushes, realy made me giggle. Goig to do the exercises!
I agree with Sage. Everyone has always told me “you need to do leg lifts,” “you need to weight train,” “you should hit the gym…” etc. I am of the belief that you don’t need to do anything beyond what you can’t accomplish running, via, your training regimen, or at home, via, calisthenics, or things like stretching, pulse-ups/ reverse pulse-ups, push-ups, planks, stationary bike/ bicycle, or maybe even some pull-ups. Our bodies were designed to run, and running will evolve your body to what it needs to be…but as Sage says, part of it is genetics. Where I find cross training most beneficial, is when you are starting in running. Perhaps, after a long lapse of not running(coming back from injury/ long break/ years after the fact), or if it’s your first time starting to run all together. This is where all your injuries are most prone to take place -you don’t have the strength in your joints -your muscles and tendons are not supporting you, and your bad form which is undoubtedly going to be the case, early on, is having some seriously adverse impacts on your weak structure and core. So if you are starting in running after an inactive period of significance, maybe start hitting the stationary bike, get those quads and knees strengthened, do calf raises regularly, strengthen the core, do hamstring and hip flexor stretches etc. And most of all, practice good form, which you can find on the Sage Running channels, and Sandi’s Running Wild channel….and definitely include as many hills as you can find on select runs. This helps immensely. I don’t necessarily do hill repeats, because I find it tedious, when I live in a neighborhood full of large hills that I have no problem finding about after every block lol. So I might do a 6 mile run around my neighborhood, being sure to hit every large, small or medium size hill I can find.
Have I found by coincidence the place where a scene of the tv series DEVS takes place? It looks incredibly similar.
For a beginner doing a 3.3 mile trail that’s apparently the most difficult, I just hit my personal best today of 48 minutes. I up to running all but the uphill. I’m starting the ankle, hip, core training, but what schedule should I consider? Do I have to have a recovery day or can I do M-F with the weekend for my family?
I am sure that you will find good way to learn on workouts Unflexal handbooks.
Squats and deadlifts and lunges simple don’t need anything fancy.
coming back from a recent 21k and would like to thank you guys for this. it has changed my game entirely comparing to the last race. form was spot on till the very last km. my legs gave in by the 19 mark but that was me not having enough time to train foe the longer distance. veey happily subscribed!
These are great. Keeping this video to take with me on business trips.
Should we run on the same day as doing the drills? If so, is it better to run before or after the drills? Thanks! Marshall
These are some great exercises to do. I’ve used a bosu ball for core exercises but didn’t even think about doing a side-to-side on it.
best videos and tips I have come across so far simple, straightforward and extremely useful. thank you, keep up the great work!
Including this into my strength workout today, thanks! Great explanation of everything
Do you always use your running/trail shoes or you can go shoeless? Just making sure if it make a difference or not. (I always use new balance trail shoes but I like to stretch and workout shoeless)
Doing Devils Path in July. Pretty experienced hiker but, this is the training I need to prepare. Thx. Glad your out there! BTW, I need your jacket. Where can I get one?
when do you back off from doing this sort of routine to avoid “dead legs”? -2-3 week before a race?
Am I the only person who finds this condescending? Don’t be super flexible and don’t be super inflexible? What does that mean? I am rarely negative, but this gives no science, and seems very subjective.
I don’t stretch anymore. When I get tired I just start running like Mr Canaday over here.
My warmup running is my dynamic stretching. My muscles and tendons are in balance. Core work everyday is awesome for runners.
How about standing on single leg with eyes closed, bosu ball is expensive!!!
For FUTURE TRAINING TALKS: dear Sage, I have the feeling that you have covered almost everything in training so far. That said, I would like to hear a “non-traditional” training talk: have you ever met any elite athlete /marathoner/ultramarathoner etc with extreme habit? I mean, someone who had been a good athlete even with “non conventional healthy habits” like smoking, eating junk food, drinking beer before a race etc… Did smoking/cannabis or alcohol have some kind of benefit to someone you met in the past? Share your experience! Thanks (and sorry for my english)
one day of training with weights for me, I too feel running is more bemeficial..for me.
The rat studies are a bit problematic because muscular strength is no where near as useful to a rat than cardio
I’d be interested to hear your thoughts on the different types of exercise combined
Thanks Sage. I think it is an individual thing. I’ve found strength training enjoyable and that it does help my muscle endurance. However, I appreciate advice from someone much more experienced, faster, and sage-ier.
my coaches are big into weightlifting. well i run the 5k in xc in highschool. Everyone in athletics had to do a 40 yard dash time, mine was 5.28. they said that was slow and i need to speed that up to get faster and i also need to squat more “i weight 135 i can squat 265 as my max” so idk yalls opionion on this but how they say i need to sprint faster i lift more to be a better distance runner is kinda like saying the football players can run a 15min 5k then.
This is something I’ve known for years but I just wanted a video to confirm it. Thanks! I do mixed training with weights and cardio but when people ask why I do cardio when it’s not the best way to look “yoked” I say because I suffer from OCD and it’s the only thing that keeps me sane.
So the studies said that resistance training didn’t improve brain function, but you conclude that it actually does improve brain function on the grounds that any safe exercise will improve brain function…
Why even bother with the studies if, at the end of the day, you’re just going to beg the question like that?
Screw what they say. As a skinny guy, I wanted to gain muscle which means no or little cardio, but I what’s the point of big muscles with a mediocre heart health? I think strong heart is more important
Great video and great demonstrations. Do you have any advice on strengthening the pelvic floor to prevent urine leakage?
Great video Sage! I was plagued by injuries after my peak training times and races(50 mile distance) so I started spending time in the weight room correcting imbalances and I’m now injury free.
I wouldn’t be surprised if running is the best. Looking at our evolution as hunter gatherers, the majority of our physical activity during a typical day would have been walking or running to get food; there would likely not have been many activities that would correlate to HIIT during life in the savannah, and lifting would have been carrying prey or other food back to camp, not repeatedly doing the same motion with weight over and over; therefore there would be no real benefit from an evolutionary standpoint for those types of activities regarding neurogenesis Also, as running would be the first response to a dangerous stressor like a predator, we of course should have the largest effects shown in brain chemistry and function here as wellwe would need to create memories of dangerous events or good food sources, meaning that the necessary neurochemicals used to initialize memory would be created by the exercise involved.
Dude u need to relax a bit more, u look stiff and ur reading is a bit robotic.
dude show some enthusiasm while talking…you’ll get more views
I bet Mo Farah can do an “ass to grass” squat without weight but there is no real need to do it with weight. You need surprisingly little strength training stimulus as a runner to get some great adaptations. It’s far better to stay safer and keep the knees healthy for running all those miles and fast reps.
Hi Sage
What is your opinion on swimming as cross training for running?
Great video, would love the 2 week guide but link isn’t working.
The science says that heavy(!) strength training helps a lot with your running.
Hey guys! glad you’re digging this video on leg strength. Make sure to check out our free training (it’s two weeks) on building leg strength and incorporating it into your running program. http://tretips.com/strength
♥️♥️♥️ simple, looks fun and I’m up for the challange ♥️♥️♥️
In my personal uneducated opinion I can’t see how an intelligent minimalistic weight lifting program can not help a runner. When I quit cycling, still with my legs intact, I felt like I was running on springs, just floated on pure muscle. It was a good thing. Sadly I don’t have these legs any more, not being serious about running or weightlifting. But I am sure strategic squatting/deadlifting/front-squatting will benefit. Will help with raw speed and I guess durability, even longevity in the sport.
Thank you for the video! And the other videos. I always use your 10 minute workout.
The link above though does not work.
Um……um……um.. lol stop,
i do it to and I get aggravated with myself
Insulin Like Growth Factor is probably credited for this…which exercise releases the most IGF?
I second that, great video and demonstration on the push up. Probably one of the best I have seen. Question, I have been told to go shallow on squats on order to focus more on the glutes and going lower focuses more on the quads, thoughts? Any videos on strengthen the ankles and feet?
Much appreciated
Thank you, good stuff to know as I have been running for years, but recently got injured, so needing some new strength workouts.
great video!! i have a weak back that’s prone to injury. how can i run without injuring my back? or better yet, is there a way to run (or workouts for runners) that helps to strengthen my lower back muscles and stabilize my SI joint?
also, i live in a very cold and windy climate. how can i (a beginner) practice running with these kinds of weather conditions?
This is helpful. I think I’m suffering some stability issues because I keep suffering from ITB.
Love your videos! Do you know any good running groups based in San Francisco?
Thank you. Do you think you should do these workouts on the days yourun or you should do them on the off days? I’ve read conflicting information.
I know I’ll always be a shitty runner, so I figure I might as well be shitty at both running and lifting.
Definitely eager for that calf video. Every time I get my mileage over 20 miles a week, I end up with a calf / achilles injury. That’s even with only easy running and eccentric heel drops.
Thanks for the insights. Could you elaborate though on ‘you don’t want to get too flexible’? I have never heard anyone in sports make such statement, and I thought the general belief was that better flexibility and range of motion can only help to prevent injuries, whichever the sport. Whether it’s football, hockey, surfing, skiing, cycling, swimming, running, or other, you wan’t to be able to ‘move’ your body (have range of motion) and if some parts of your body are tight, it will only lead to imbalances and injury somewhere else. I guess focusing too much on improving flexibility could also cut into valuable running specific training time (much like the weight lifting example you give), but my perception is that runners (and cyclists too) are generally speaking not flexible enough. However if I understood you correctly, you are saying that being too flexible will have a negative impact on your running performance. How so? Being flexible would make you weaker?
Thanks for running your channel. It is extremely inspirational and insightful to have such an elite level athlete like yourself shed light on the topics you cover, and to be able to follow your training and races through your videos and Strava. Keep it up, and good luck at Western States.
dear Sage and everyone, i think this story is correct, but over 40 years you need more strength and flexibility training.
Thank you for this I am trying to build strength so I can build endurance in my runs this helps.
Hello
I am trying to properly prepare myself for my 1st half of the year in 5 weeks. I just stumbled on your videos and wanted to say THANK You. I have a question on this leg strength exercises, how often should I preform the exercises?
thanks in advance for your reply.
any tips on cutting a bit of upper body muscle mass? im currently running 50-55 mpw
Yes! These are three of my favorite as well!! I love these because they don’t hurt a lot of the common running injuries for me so I love to keep them in my strength training routine!
One of my hips (right) are drastically lower due to pelvic tilt….this has caused some injuries while training for marathons. Will these exercises help me or do you have others that you recommend? Thank you.
the elbow flare in this squat is to pack the back and keep the whole upper back stable. never ever pull it down for lats. you are not aiming lats here.
so how many reps and how many sets per day? great videos by the way, really helpfull
Thanks for the quick video. Doesn’t take much for a runner to easily improve balance and strength.
These basics are great! Keep em coming, Holly! Thanks for your awesome videos for novices and returning athletes.:-)
if i stretch before running i run way more less then not stretching
Hi! Thanks for all your great videos! I am peruvivan, living in Honduras! I am training for a 2018 Chicago Marathon, and I would like to know what do you recommend about the mix of cross training and runs. If the day I run, can I go to the gym or one day gym and the other run? Can I do both in the same day? I Think that’s too tireing
I would agree that lots of quality sleep and proper plant based nutrition are many times more valuable than any weight training. Sleep is probably the most undervalued activity of all. Perhaps one of the most important things a person can do, yet it’s universally undervalued. Getting enough sleep Is often seen as a sign of weakness, which is insane.
great video, i do all this strength stuff in the gym 2 times a week and a HIIT class once a week, along with Run club 2 nights a week, my running has hardly improved though, i prefer doing the strength stuff, but guess i need to do more runs?!
Great videothese are great exercises Mo shared with us and you shared teaching points to make them even better
hello sir, This is deepak From #India
First of all thanks for your all the videos/tips, I have learnet so much from you,
Currently I m training for marathon,
Can you pls tell, What exercises dose Eluid kipchoge
I didn’t expect that answer. From personal experience, weightlifting (especially squats) made my running feel more stable and efficient.Also, many free weight exercises also hit the core indirectly.
Great video! I have been doing a ankle and calf mobility routine I found posted by you guys (Kirk Warner and his physio I believe) to combat plantar fasciitis. I have been doing it EVERY DAY since the video was posted. I definitely see an improvement in my ankles and plantar fasciitis pain completely gone. Any way I could take it up a notch? Add weight? Time?
Almost makes Mo look like the ordinary bloke in the gym who just needs a few pro tips to improve! Now let him judge your 5k…. Good video anyway:)
Thank you! I have been having problem with my toes getting injured on long run. My shoes is 2 size up my regular size. What is it I’m doing wrong?
Great workout. Core exercises we don’t do often enough. Strength and stability are so important. Thank you for that video. Really good.
Kipchoge doesn’t strength train and is not flexible at allhe can’t come close to touching his toes.
I’m pretty sure you are suppose to do weight training before an injury instead of waiting till the injury happens. Strength training helps prevent injuries, just sayin’. People who run distance, 5k and up, should be doing a lighter weight high rep lifting routine. And that’s not just in season, but during your off season (when you start running again) as well. Of course, everyone is different, so the amount, weight and timeframe varies with each person. Weight training is EXTREMELY important and every athlete should have a plan.
I’m limited by my calves too. Over my mileage training week (or weeks) the soreness following those easy days are still bothering so much. Probably my swimming sessions are responsible for that, but when a included some strength training, prioritising range of motion, and functional core training (aka rotational exercises), I reached heaven. Great work Sage. Thanks.
Love your stuff, I would recommend updating the intro music/clip though. Pretty dated sounding.
Long distance running may be best for the brain, but think about it…it is mostly available to either only young people, or someone who has been doing it a long time. For older folks, trying long distance running from scratch is not a good idea. If I were a doctor I would warn against it, and recommend other types of sustained exercise.
i clicked on this cause it looked like you put on some muscle on the thumbnail:)
Great video! Can you talk about your ‘marginal gains’? The small things you do that add up to improve race times (ex. specific nutrition choices, supplements, things like Breathe Right strips, naps, gear and technology etc).
I liked the analysis. Made me both realize what I am doing wrong and also that it doesn’t really matter; he’s an amazing runner and I am a toad we were just born that way. 😉
Excellent routine. Superb format. Short and to the point. Thank you.
i started bodybuilding and running at the same time, but i never hit legs because of all the running i was doing, now i have to run around with a bunch of upperbody muscle
for strenght I would do core-training. I don’t suggest to stretcht before a run because it stretches the elastic parts of tendons and muscles which should remain de-stretched during the run.
Very good! I don’t understand why you say that it is specifically for women as what you said really applies to all runner. I laughed so much when you said that many women are afraid to bulk up by doing strength training. Not being a women I cannot say how inappropriate this way of thinking is. Have a pleasant day. I surely hope that many women include some strength training in their running routine as so many get injured when they start running and that is so unfortunate.
Vo2Max hey I’m a Hartford Connecticut scholar athlete in highschool of this year as junior distance runner and I want more from my running and times to drop and be faster.
I want to know if I should do weights or or bodyweight exercises as a distance runner?
Right now I stop doing weights because my coach have us do more Deadlift,squat,bench press,pull-ups,step ups. I want to know what do I need most to improve as a distance highschool runner?
I run a 19-54- 18:54 as a 5k runner but I want to see more as a distance runner and improve times down.
Do I just focus on my runs and core and bodyweight exercises and do hill repeats?
Stretching my entire body gently on off days is vital to me. I no longer have soreness on easy days
Great video, definitely need to work on my strength training! Great breakdown
My main issue is my hips fatigue fast compared 2 everything else, then my calfs but everything else is fine! Should I do some exercises to strengthen the hips and calves?
I participate in TRX classes about 2-3 times a week that incorporates a lot of these moves. Is this sufficient or should I be doing them outside the TRX classes.
what is that chest band in the beginning of the video for???
0:53 squat
1:43 balance one foot
2:28 add the lunge to it
2:44 jumping lunge
(Reminder for me)
Really surprised to hear you can’t touch your toes! Great vid as always.
Whats your take on animals like Cameron Hanes who can get jacked while running a sub 3 marathon and he has also done a few 100 milers? Is he on gear or just a freak? I’ve been weight lifting for 20 years and running for just two, I want to keep the upper body muscles while getting faster.
I need it really, thank you very muchis there more exercises??
Video on your trophies/medals funny race stories or obstacles?
Awesome routines!!! Thank you so much!!!
Btw are those Free Runs?
Great to know that some muscle tension is good. I thought I was just inflexible in being unable to come close to touching my toes. every other direction I’m pretty flexible though
Thanks for the vid! The 4 runners world/cross fitters disliked. ;-):-O
I totally agree Sage: Running doesn’t build a strong core. Core work builds a better run!
Great video as always sage. Thanks for answering this question. With regards to stretching, have you ever gone through a period without post run stretching to test if it made a difference and if you have, did it? I’d love to know.
The link to Sandi’s video gives this youtube error:This account has been terminated due to repeated or severe violations of our Community Guidelines.
How often do you forget to start recording during your talks? Ha! Thanks for the consistent uploads.
Does walking 10km (no elevation gain ) a day for 5 days straight, a good training for 15km trail run? Plus 200 squat total in between. Tks
hey coach sage, can you make a training talk on the the importance of taking a break from running after track season.
The link for Sandi’s Videos says that “This account has been terminated due to repeated or severe violations of our Community Guidelines.” just wanted to let you know:)
I like your videos. However, you have heard of Galen Rupp, right? Perfect example of a long distance runner who weight trains.
It’s scientifically proven that weight training will enhance your running. Like you said the vanity exercises are redundant for runners but there are so many exercises that runners can do with weights.
I’ve been consistently weight training for over 2 years now but in the last 6 months ish I did hardly any running or any sort of cardio. I’m stronger than I’ve ever been but I really feel like my brain has changed. I’m less motivated, less focused and have a worse memory.
Maybe not as important when you are younger but when you are over 50 IMHO it becomes more important due to the natural loss of muscle and flexibility due to the aging process!
He only squats half depth because that angle is more specific to running. You catch your weight during running similar to quarter depth. No time in his performance does he need to go full depth so he is being very specific on what type of strength he wants to improve.
Probably later in the season. Early season he would probably go lower.
If you do want to take strength training further as well as doing distance running, I would recommend reading “The Hybrid Athlete” by Alex Viada. It’s helpful in breaking down how to program both types of training and how you can fit them together by programming intelligently. The guy runs ultras and can also deadlift 700lbs.
Only running is a poor way to fight the effects of aging. I know many imbalanced women who only run and after years of running now claim their chronic bad back prohibits them from doing strength training exercises. These woman have big rear ends and hamstrings but their back and shoulders are tiny. They don’t look healthy yet they keep running. You need to tell women the truth about drug use in professional bodybuilding. Women will not turn into big muscular freaks from strength training. And I’m sad you don’t mention back, cause your back is a huge muscle group. Nobody should neglect their back.
Can y’all enjoy and learn from the video instead of crying around
im a 3k runner and i wanted to ask that should i do weighted strength training or bodyweight strenght training im pretty fit i weight 50 kgs so i dont need any weight loss plz tell me what should i do my best 3k is 13 min
2018 now do u still think strengh traning is not for runners?
darn.. ok let me try again:
My suggestion for a training talk topic is: stride length & stride rate (cadence), how did you, as a pro runner, manage to find a sweet spot for the two variables of running velocity?
I love this workout! I’m in week 10 of my 14 week marathon training programme and even though I have been including some strengthening workouts, I’ve not been doing as much as I should have. I came across this video last week and have been doing these twice a week.
Should I ease up on the strength training in the few weeks before the marathon or do you think it is something that should stay at a consistent level throughout the training?
Thanks again!
Great explanations, but if i want to mix the standard running session with those exercises, should i run before or after? is it better to flank a long run or interval?
Love your channel. I’m from Fort Collins and really getting into trail running now and finding your channel invaluable.
Oh, Runner’s World… I remembered when they suckered me into their “Run Your Fastest Marathon, Running 3 Times a Week!” plan. It was my first marathon, so I had no idea what I was doing at all but I still finished in 4 hours and 5 minutes. Mile 22 and on was ROUGH…..