Gym Strength Training for Runners | Get 4% Faster in 6 weeks

[@RunSmarterwithBrodieSharpe]

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[@Surfsailwaves]

Big thanks Brodie for taking the extra trouble to make this concise and clear. You made this about results to share, and not about you. Your bonus point on heavy bent knee calf raises is spot on target.

[@RunSmarterwithBrodieSharpe]

Thanks for your feedback! I am very new to KZbin and learning every day trying to deliver better content and value. I am already cringing at my older videos 😬😬

[@celestinearambulo902]

This was an outstanding review of the article. I am doing the heavy lifting. It is time to add in the plyometrics.

[@RunSmarterwithBrodieSharpe]

Well done for implementing what you’re learning. If you haven’t done plyometrics before start conservatively. They are prime candidates for DOMS 🤗😬

[@jameskerr1802]

Great watch, thanks for the info. Definitely keen to get these incorporated into my training. Strength work has been lacking the last 6 months and know I need to incorporate it again. I'll get this weekends marathon out the way and once recovered, start to add these in.

[@RunSmarterwithBrodieSharpe]

Good luck with the marathon 🥳

[@nordicwilly6650]

Great point on calf strength. Seems like all of the running gurus neglect this. I have paid the price several times for this in form of calf strains

[@beansandrunning]

I dont know- i am a female runner and tried calf raises at gym once and was able to do way more as my bf so I guess running itself is quite supurb calf training😂

[@nordicwilly6650]

@@beansandrunning Good point, but it seems like running only trains the 1/2 of contraction versus the entire calf. I just know they seem to help me avoid calf strains

[@carlosdiaz3428]

Hi Brodie, is each pairing supposed to be done 3 times each and then move to the next one? Or should you do all 3 pairings in a row, 3 times?

[@RunSmarterwithBrodieSharpe]

Hey Carlos, my interpretation is complete all 3 sets of 1 pairing then move on to the next pairing but I’d guess you’d get the same results if you do it the other way too.

[@carlosdiaz3428]

@@RunSmarterwithBrodieSharpe Great, thanks! Super helpful content!

[@RunSmarterwithBrodieSharpe]

You’re welcome Carlos

[@marydempsey6084]

Thanks for the great info! I’ve been strength training but not doing much with explosive movements. I’ll try to incorporate those in more. I’ll also try your calf raise exercise. I usually do single leg calf raises currently.

[@RunSmarterwithBrodieSharpe]

Thanks for watching. Good luck with the adjustments 💪

[@bev9708]

Hmmmm VERY interesting !!! I was intrigued also by what you said in your book about going for heavier weights, but my marathon is a bit close now so will wait to up my weights until after I think!

[@RunSmarterwithBrodieSharpe]

True, you don’t want to change too many things during the marathon lead up.

[@gluon8760]

suddenly YT algo shines and I get a video like this. Thanks !!!

[@RunSmarterwithBrodieSharpe]

@@gluon8760 haha great to hear 😇 maybe it starts fetching you more of my videos that you’ll enjoy 🤞

[@gluon8760]

@@RunSmarterwithBrodieSharpe I think that there is a lack of structured workouts for runners of all distances and surfaces. There is ton of content but nothing really structured

[@chrisowen4152]

An excellent video. I'll mix up my gym training to include some deadlifts and those bent knee calf raises. 👍

[@RunSmarterwithBrodieSharpe]

Well done! Let me know how you go. 💪

[@rabrwn91]

Great video Brodie, thanks! I've been doing heavy weights for two months now and seems to be helping. Just out of interest though, what's the reason behind bending the knees for the calf raises? I've always done mine with fairly straight legs but never really thought about doing them any other way

[@RunSmarterwithBrodieSharpe]

Thanks Rowan. Great question and something I could have addressed but wanted to condense the video. Calf raises with a bent knee will bias the activation of your ‘soleus’ muscle in your calf which works 2-3x harder than the other major calf muscle ‘gastrocnemius’ when running. However, straight leg calf raises will do the opposite.

[@rabrwn91]

@@RunSmarterwithBrodieSharpe ah sweet! I've seen a lot of talk about the soleus and its importance! Great tip on how to train it by just changing the calf raise a little! Will make sure to start doing them, thanks again 👍

[@kentm7731]

Thanks. This actually explains the improvements I’ve seen in my times this year after I incorporated heavy lifting. I figured my running provided the endurance element, so why should my gym time? I don’t know if that’s a correct way of thinking, but it worked for me and this seems to corroborate with my experience.

[@RunSmarterwithBrodieSharpe]

Well done to experiment and see the positive results. Thanks for watching

[@toddboucher3302]

Thanks very interesting. I’ve always thought in her that lifting heavy, especially deadlifts is good for my running but I was always told to leave cabs alone because your calves get enough of a work out for money so I’m gonna add that. Thanks.

[@RunSmarterwithBrodieSharpe]

Thanks for watching Todd. Let me know how the new addition goes.

[@steffenlang4815]

Hi Brodie. Awesome video , thanks! Do you have any advice/suggestion on periodising this routine over the year depending on when you would have a goal race? Just to know if one should just repeat these 6 weeks again or do something different. Cheers and thx Steffen

[@RunSmarterwithBrodieSharpe]

Thanks Steffen, I’d just progress to safety lift as heavy as possible and then 2-3 weeks out from race day reduce the frequency to 1 or nine per week.

[@stigcc]

4:32 All results are the same, when you take uncertainty into account

[@mad4tri]

Very good video and very much inline on other research I have seen. What exercise would you pair with the bent knee calf raises to make it a complex workout?

[@RunSmarterwithBrodieSharpe]

Thanks, perhaps pair it with deadlifts only because the barbell is at the same height. Good to superset

[@mad4tri]

@@RunSmarterwithBrodieSharpe the other pairing were with plyometric type exercises, Is There a plyometric exercise you would recommend?

[@Trailrunner1978]

Basically, I think pro runners today, even marathon runners , do more heavy weight lifting in base building period, example 5x5 squat, or deadlift. I've also heard advice for Olympic level endurance athletes goes more towards this kind of training. But you can't do this to close to a race. Then you have to taper of.

[@RunSmarterwithBrodieSharpe]

I agree

[@Rowrun]

Subscribed! Great content Does the research apply to running a marathon too? Since it calls out the 5k distance, was curious if the benefits would be the same for longer distances?

[@RunSmarterwithBrodieSharpe]

Thanks for subscribing! You are now a run smarter scholar 😅👏 yes these benefits will help you with a marathon distance and research will clearly show that

[@martharunstheworld]

That's great! I love lifting! But, I'd do it anyway, even if it didn't help. Not that I'm fast, I'm not. LOL!!

[@RunSmarterwithBrodieSharpe]

Thanks for watching a good to hear from your Martha.

[@pedromartinezlopez]

Hi again Brodie, in this video you don't mention progression, which you emphasize in others, is the idea de your 1RM max is increasing or what progression would you recommend for someone that has been doing mostly like the endurance group? Also, this workouts get really long and boring with the long rests, any tips for time-strapped runners? :)

[@RunSmarterwithBrodieSharpe]

Good pick up Pedro! Yes you should progress these but the instructions aren’t very clear. You can follow the instructions I offer in the 10 steps you watched earlier. So reduce the reps then add weight and so on. Technically over time your 1RM will get heavier and therefore the weights should increase to keep up with the guidelines in this video. If you are bored then you can superset the exercises with some upper body or core exercises but it doesn’t matter which ones. Keep up the good work!

[@lowzyyy]

I dont see this exercises mentioned in the video. In the linked paper only conclusion is mentioned but not the direct heavy exercises. Also what i an curious about is do we do just that 2 exercise and training is done for the day?

[@RunSmarterwithBrodieSharpe]

Hmm I am not quite sure what you mean. You can do other exercises if you want, but if you want to be efficient then those are the 2 most important.

[@bobgraham3931]

Hi Brodie thanks good stuff, how many days a week did they train?

[@RunSmarterwithBrodieSharpe]

2-3 days from memory

[@Alexanderrtree]

Hi Brodie. When you interpret the pairings for complex movements. Are they doing all 3 pairings in one workout session or is that what they are doing during the week? Great breakdown btw!

[@RunSmarterwithBrodieSharpe]

Thanks for watching Alex. All 3 pairing were done in 1 session.

[@jameskerr1802]

Quick question with the bonus exercise calf raises, how does doing them as demonstrated in this video differ from doing standing ones and the bar on your shoulders?

[@RunSmarterwithBrodieSharpe]

If the knees are bent then it wouldn’t matter. I just find the bar at hip crease more comfortable

[@garyknight8616]

Liked and subscribed

[@RunSmarterwithBrodieSharpe]

Excellent! Glad to have you! How’s your running going?

[@garyknight8616]

@Run Smarter with Brodie Sharpe | Physio Pretty well, thank you. At the age of 53, I've finally started to train intelligently. Hence seeking out good sources of information like your channel. All the best. Gary

[@johnfowler7266]

Follow McKenzie 12 week CFE! It has explosive movements… heavy.. and endurance!!!

[@steventhorpe1492]

For the rest period of Complex Pairings, is the pairing of 2 exercises considered 1 set?

[@RunSmarterwithBrodieSharpe]

Hey Steven, I believe they are considered as 1 set based on my interpretation of the article.

[@mattgodkin2122]

How applicable do you think these results are once strength gets beyond a certain level? I'm sure I could see some benefits from the plyometrics, but my 1RM back squat is already 40-50kg above the strongest participant at the end of the trial, while being around the same speed at the 5k. I'm wondering if I'd really see any running benefits from increasing my lifts beyond that point.

[@RunSmarterwithBrodieSharpe]

Good point. I guess it’s about trying to enhance qualities as much as possible. If you are already lifting heavy but haven’t spent much time doing speedwork or raising your Vo2 max level then more time should be spent working on those other qualities.

[@mattgodkin2122]

@@RunSmarterwithBrodieSharpe Thanks! Great video.

[@WU-ee3vs]

are drop jumps, hops and hurdles classified as polymeric rather than power based training?

[@RunSmarterwithBrodieSharpe]

Good question. Plyometrics would require rapid explosive movement (say, continuously hopping on one leg). As you can see with my hurdle jumps, I am taking quite a long time from landing to jumping, so this would be power based. The drop jumps would be power too because I am taking a long time to squat down when I land before jumping. Sometimes I use the 2 interchangeably which I probably shouldn’t 😬😬

[@antkin608]

Thanks. :)

[@alanshrimpton6787]

Brodie, if your still watching comments. Could you advise on a calculation for a 1RM without actually doing it? I'm 59 and rather not physically push myself to performing one but I've seen by searching there are calculators or would you just keep adding weights until you can only do 5 or so.

[@RunSmarterwithBrodieSharpe]

I am always checking comments haha I love these questions keep them coming! I am not a serious S&C coach but I do know there are some calculations out there and if you know your 5RM or 7RM you can roughly guess your 1RM. But I’d recommend your last suggestion. Usually when it comes to a heavy set, you should complete the set feeling like you had 2 reps still in the tank before failure. That’s a really good indication you are on the right track.

[@alanshrimpton6787]

Thanks@@RunSmarterwithBrodieSharpe If you decide to work this 80% range I assume you should do some lifts prior for warm up. Do you have recommendations or tell us what you do? I doubt these people in the test just did 5 reps. They surely did some warm up reps 1st?

[@riverludington3301]

There are many caveats to complex training not discussed in this video: 1) Complex training when done correctly relies on you having done at least 1 strength training cycle before starting 2) Complex training is never done with beginners, and a good coach will make you learn a lift like a squat with great form before ever asking you to combine it with a box jump or plyometric exercise 3) The benefit of power training is very clear for running shorter distances (think of sprinters) but is not clearly beneficial for endurance athletes. In short: Learn some traditional high-intensity Strength training first. Squats, Split Squats, Deadlifts, Lunges, Calf Raises, Toe Raises, etc.

[@RossKempOnYourMum01]

Yes I don't think you'd implement this without periodisation. The complex group sounds like french contrast training.

[@sublime9525]

Don't you need to train other body parts like shoulders, chest, arms, etc.? Because I read somewhere that some of these muscle groups also come into play while running long runs.

[@RunSmarterwithBrodieSharpe]

An interesting topic. I definitely haven’t seen it pop up in the research, nor would I think it comes close to strengthening the lower leg. But I’ll keep an eye out. Nonetheless I think people should be working those areas for general health.

[@sublime9525]

@@RunSmarterwithBrodieSharpe Thanks for the prompt response! I'm a recent migrant from the world of weight training to the world of running. Initially it felt like two days of strength training at the gym would suffice, besides running miles. But now it seems like if I am to train all of my major muscle groups, the no. of gym days may increase up to 4 days a week, haha! But I suppose I don't need to spend 1.5 hours in the gym like before, but just 30 minutes would be enough.

[@matriaxpunk]

Why do you think kenyan runners just do high rep/low weight resistance training? I’m curious about your opinion.

[@RunSmarterwithBrodieSharpe]

It would be an interesting study with just Kenyan runners. I do know that genetics play a big role in their ability to perform. And we know everybody has a different adaptive response to strength training. It’s clear with robust research that heavy strength is the way to go for the general population but segmenting it per ethnicity would be fascinating.

[@matriaxpunk]

@@RunSmarterwithBrodieSharpe I think It's probably part of their culture too, they are pretty old school in their training. I was just wondering if they would be even better and faster if they trained more scientifically and with heavier loads. Would Kipchoge run even a faster marathon time if he started strength training more seriously and with heavier weights? Or would that detract from his current training?

[@RunSmarterwithBrodieSharpe]

Definitely thought provoking

[@hardipchima7828]

Only 28 runners how wide would those confidence intervals be?

[@RunSmarterwithBrodieSharpe]

Very true but since then, plenty of robust research pointing to the same conclusion

[@FC-dv1eb]

Not enough people know how to squat/ deadlift properly. For the vast majority of runners out there, there is absolutely no need whatsoever into trying to go and start squatting and deadlifting heavy weights. Chances of injuries are so high, and ultimately for what? Unilateral work, Bulgarian split squats, hamstring Nordic curls, hamstring curls, glutes bridges, hip thrusts, lower back raises are much safer exercises and if done correctly will improve running performances and efficiency. 100% agreed with the soleus as this muscle is vital for runners. Unless running is your actual sport and you are a professional runner then stay away from heavy compounds lifts or if you do go and learn how to do them correctly or it will end in injuries.. A 5 minutes KZbin tutorial isn’t enough how to learn how to perform these lifts correctly.

[@RunSmarterwithBrodieSharpe]

Appreciate your input 💪 thanks for your comment

[@MrFrescocotone]

The problem is that leg training leaves leg muscle so sore that it's impossible to run. It's something that should be done periodically in off-season

[@RunSmarterwithBrodieSharpe]

@@MrFrescocotone a good point and something I would like to debate on a future video. In my opinion If your strength training is leaving it ‘impossible’ to run, you are lifting too many or too heavy. 1-2 days of mild DOMS is expected and shouldn’t impair your slow easy runs. The your speed sessions can be strategically placed in the week. Evidence shows that DOMS doesn’t impair performance or increase injury risk.

[@cindyscott8470]

kiss

[@dariusstanislovaitis3167]

Im sorry but who test their 1rm calf raises 😂😂

[@RunSmarterwithBrodieSharpe]

Hahaha you’re so right 🫣 but someone can also do a 6rep max test and if they want, they can try to loosely calculate their 1RM if they wanted to.

[@TruTube.1.]

LOSE THE GUT. RUN FASTER.

[@phylosophdotcom]

Thank you for the video! Regarding calf raises I have 2 questions: 1. Can it be replaced with the standing calf machine or leg press machine? 2. Would it be better doing single leg calf raises with the dumbbells?

[@RunSmarterwithBrodieSharpe]

You’re welcome. Standing calf raise machine would be appropriate. Leg press machine often feels awkward. I always prefer double leg as there is more stability and ability to lift heavier. (For example: that video is double leg at 90kgs and I couldn’t possibly do single leg at 45kgs).

[@johnfowler7266]

What about upper body????

[@RunSmarterwithBrodieSharpe]

No research that I have seen on upper body unfortunately

[@johnfowler7266]

Doing 15 reps is a lot harder than doing 5 reps!!!!

[@RunSmarterwithBrodieSharpe]

Depends how heavy it is 😅