How can I build strong quads to conquer hills? | Back to Boston: Conquering the Course | E3

In this episode Nell is back in the gym with Keith from @higher_ground_athletics. Today they're focusing on the quads and knees to build up legs that will be able to take the beating of Boston's hilly course. This episode is chock full of interesting mechanical explanations, and some behind the scenes conversations about Dune, training in different weather conditions, and more!
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Nell came roaring into the marathon scene with a 6th place finish at the Boston Marathon in October of 2021. With this COVID rescheduled race, she has a unique opportunity to race Boston again only 6 months later on its usual time in April. She's set her sights on the podium and is analyzing every component of her training to make sure she's strong, fast, and ready to conquer this historically challenging Boston course.
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Stay tuned for weekly episodes covering everything in Nell's training including more strength workouts, speed workout, long runs, nutrition, mindset, flexibility, recovery, race strategy, and behind the scenes with her coaches, friends, and other runners in the Boulder area.
This has been a Mountain Techne Production @mtn_techne
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[@heidisantacruz5203]

So excited for this series Nell!! Can't wait to see you rock Boston come April

[@curtbentley]

This is a great series. Your attitude is down to earth and refreshing. Great content from your trainer as well. Thanks for sharing!

[@DavidGonzalez-kv1nc]

I wonder if the restriction that Nell felt with the left leg back during the “sliding” split squat was related to her big toe mobility on that side?

[@981_pdk3]

Great workout it certainly highlighted some of my weaknesses that just running hills can’t fully address.

[@rubywyles7640]

Another great video Nel! I love how you balance science and education with entertainment and personality. You embody what it means to be a student of the sport and I’m so happy it’s paying off. You seem such a rad human with a work ethic like no other. You are so deserving of support and success. Big fan here! Keep getting after it! Ruby PSA: my only criticism is: why didn’t you start KZbin earlier... this is what the world needs!

[@greghill1609]

I think the key to handling Boston's downhill is doing both the weight room work on the quads and integrating race pace downhill running, little by little over time, as both stimuli are so risky for injury.

[@russamehta]

Thank you Nell. This is so interesting

[@sschwen8050]

This is awesome and super interesting. Nothing else like it for runners!

[@scottholland2558]

Awesome stuff-love the commentary, Nell . . . keep it going and happy training!

[@Kudal196]

Very Motivating.. Thank You

[@hufemeve]

Nice!! thanks for sharing

[@prisiv]

nice tips for quad strengthening!

[@rodm49]

Good stuff

[@tyler4351]

Interesting. I have the same muscle imbalance between my legs and my injuries tend to pop up in the larger leg as well.

[@hiruniwijayaratne9229]

BULLET PROOF

[@ykirank]

Thanks for taking care of audio.

[@billhammers5400]

Also getting ready for Boston, I struggle to fit strength training in while running heavy miles. I’ve ran Boston 4 times, and swear every time Ill do more quad work. How often are you doing this strength training? Thank you!

[@audreys2260]

How do you structure your lifts in a week? Are there certain days you try to hit certain muscle groups?

[@Runderestimated]

Boston is NOT ready for you

[@RunninTings]

Sounds obvious, but run more hills 🏔️

[@jawant6039]

She has strongest looking legs of any female distancfe runner.