Weight Training for Distance Runners (Pt. 1)


So today we talk about weight training We’re going to show you some exercises A lot of runners ask me. Why should I do weight training? I’m a runner. I’m not a weightlifter. That’s true. But still doing weight training can really help you become a better runner I would say if you have only time for three sessions a week Skip this video and just run But if time is not a limiting factor Then definitely adding a weight session to your program can help you become a better runner So what are we looking for in the gym? One big difference between professional runners and amateur runners is stride length professional runners are able to maintain a bigger stride length and keep that bigger stride length for a long period of time so Adding gym to your program adding weight training can help you with that. It’s not everything It’s not like a magic thing that immediately makes your stride longer but it’s part of the puzzle and if you combine that with things like hill sprints and some plyometric exercises and just You know running fast all these things combined to help you be a better runner. So we go to the gym Generally to get stronger to get better running form and To increase our load abilities or what? I mean with that is from my experience Runners who do weight training are able to train harder without getting injured So people sometimes see it as a way of preventing injuries. That’s another way of looking at it But in general you can say that Weight training helps your muscles your tendons your joints to get stronger. So That you can actually make more mileage and train harder without getting injured So, how are we doing weight training, you know runners also tell me like I don’t want to get bulky Yeah, I don’t go to the gym because I want to stay thin. Yeah, that’s true. We as runners We don’t want to get bigger muscles. So the type of weight training we do it’s not designed for getting bigger muscles Our goal is to use the muscles that we have in a better way, right? So, how do we do that? so Many times when we run in general in run or when we do anything, actually we use only a certain percentage of our muscle fibers, right and Weight training helps us to increase the amount of muscle fibers that we can use right So in that way we use our muscles in a better way we get stronger we can get bigger strides we can in general Become better athletes with the same muscles not by increasing our muscle pull but increasing the number of Muscle fibers that we recruit now, we also call this neuromuscular connection neuromuscular means connection between the brain spinal cord and the muscles Yeah, so we try to teach our brain to recruit more muscle fibers That’s what we that’s our main goal when we come to do weight training Ok, then before we start first warning if you’ve never lifted weights, it’s it can be tricky Yeah, so the first time you do it make sure there’s someone supervising you start With a bar only or with very light weights because you don’t want to get any injury or you don’t want to injure and other people also right so Be careful, make sure you get some supervision First exercise we’re going to show you is the squats If there’s one exercise I would recommend for most runners. It’s a squat exercise why it’s a great exercise for improving strengthen your glutes in your hamstrings and your quadriceps, but even apart from that it’s Also a very good exercise for your core your abdominals your back and it even works on your knees your tendons your ankles It’s almost like a full body exercise right So we’re going to start with that I’m going to give a small introduction and then Collins is going to show the rest We’re going to start with the squat exercise So first of all, make sure that the bar is at the right height You want it to be a little bit below your shoulders? Because if it’s too high, you have to come on your toes to lift off which you don’t want right so cones, pretty tall guy, so This is definitely not too high for him He’s going to stand in the middle and make sure that he puts his hands like on equal sides besides his body and He’s going to make sure that the bar is not laying in his neck where it’s irritating. But laying on his shoulders, right? Okay You can start So when doing this exercise Make sure you engage the abdominal and back muscles. It’s really important that You put tension on your muscles and then While you do it you have to keep your back in extension. Yeah, you don’t want your back to be Round like this like flexed you want it to be an extension so that you don’t create any back problems okay, I Would step a little bit forward if I were you slightly This is perfect Collins is doing a perfect squat exercise where he has about One foot between his two feet. So in other ways you can say his feet are at shoulder shoulder width He has his Hands in a good position. He could probably move them a little bit further away until this thing here yeah should not you don’t want it to be too close to your head because that way is a little bit more unstable and What he does very well is that he puts pressure on his heels right, so you don’t want to put pressure on your toes if you put pressure on your toes you’re going to come like this which You don’t want you want to make sure you have the pressure on your heels, and you’re going to sit down Like you sit in a chair Now perfect so Collins is going up slowly down slowly up slowly down slowly up That’s the way we normally do these exercises some middle distance runners do it in a little bit more explosive way like going up slowly and like Going up very fast or even jumping up For long distance runners. I wouldn’t recommend that even for middle distance runners. I normally prefer to use plyometric exercises for that So for today, we we just show you this way Okay, so when you do this exercise when you start start with a little bit warming up wait You don’t want to start immediately with the very high weight So you have to warm up your body Kind of to prime your muscles to get them ready get a little bit of tension on your muscles to avoid injury, of course It’s like warming up so start with only the bar or maybe with 10 kg on both sides to warm up your body After that, you start with the real exercise Since we are doing it for muscle recruitment and not to build muscle. We always do high weight less repetition Yeah, so highway it depends per person. Of course how much you do? My head leads normally go up to 150% of their body weight So meaning someone was like 50 kg would go up to 75 kg approximately but this this is not a rule This is not fixed. It really depends on what someone can handle most important is that you start with low number of repetitions like Six to eight repetitions and then between one and three sets and as I always tell my runners When you finish the sixth or the eighth, let’s say the last repetition of your set You should feel like you could do another two or three repetitions but not another ten if you could do another ten It’s too light for you. Yeah, so My athletes will start with a certain weight And next week or two weeks later. They add 5 kg 10 pounds and If they feel comfortable with that they add a little bit again. So you keep on challenging your body You don’t stay for like four months five months using the same weight You have to try to keep increasing the weight to keep challenging your body keep making and keeping it heavy At the same time you don’t want to lose form So that’s important that you know, the last two repetitions if you come up and you start like shaking that’s not a good thing Okay. So the last let’s say you do eight repetitions. Then the number seven and number eight can be pretty tough But again, you should maintain form and you should feel like you could do at least another two or three repetitions Right. So you start with one set of maybe eight repetitions with a light weight then you take the way that you can handle for between one and three sets of six to eight repetitions It’s a few more things we can say about the squat Here we are using a loose bar as you can see this bar is not fixed inside the cage in a lot of gyms You will find the bar that’s fixed in a cage in general the loose bars better for us runners because it challenges you a bit more it it asks a bit more from you in terms of Balancing so in that way it has a bit more impact on your tendons your knees your ankles, which is what we want, right? So I prefer you use a loose bar. Not the one in a cage the fixed bar. However, if you’re just recovering maybe from a knee injury or an ankle injury or If you’re starting and you’re not really sure of yourself You’re not really in control of the technique you can start with a case with a fixed bar But as soon as you’re comfortable move to the loose bar then finally Once you control the technique you can shift to single like squats Okay, so finally how often do we do these exercises? I give it to most of my professional runners once a week And so once a week we do we’re in the gym. We do the weight training There are other times when we do core exercises and maybe some circuit exercises but weight training normally once a week and With many of my runners I do it throughout a year Except for some weeks coming closer to their most important competition so it’s definitely not something that we do only three months a year, but I would say More like eight to nine months a year, right? So to sum it all up squat exercise The best way to recruit more muscle fibers and teach your body to be stronger with the muscles that you have this will translate into better running form bigger strides and Prevention of injuries being able to train harder without getting injured. Yeah Be careful when you do it get supervision Start with the low weight, but build up your weight. Try to limit The number of repetitions go for high weight less repetitions once a week and you’re good to go

4 Comments

  1. Thank you! One of the topics with most controversy.

  2. Sir please make video on 1500 meters workouts and training.

  3. Cracking info

  4. Num 21 subscriber. 🤗

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