How to Run Like an Olympian: Top 3 Exercises to Avoid (Part 1)

( www.EverymanTri.com ) In this video we show you how to run like an Olympian by teaching the Top Three Exercises to Avoid. Joanna Zeiger is a former professional triathlete, Olympian and Ironman 70.3 World Champion. In other words, she's not only crazy fast but she's spent countless hours training and running. In this video JZ along with her training partner Brandon discuss and demonstrate the top three exercises for runners and triathletes to avoid who want to run faster like an Olympian.

[@fredriknorberg2870]

Being able to do a proper squat should be a prerequisite for doing anything physical. The squat is THE MOST IMPORTANT exercise to do in the gym, It involves balance, strength and range of motion in pretty much all relevant muscle groups. Can't do the squat? Definitely don't skip it, instead put all your gym time into learning it. That, and only that is what is really going to make a difference in your lower back, hip, knee health, strength and balance. Not doing squats is like doing math without being able to count to 10.

[@edgyguy5553]

The leg extension is actually a great exercise to build up the patellar ligament and the quadricep attachment for the knee. Also, why did they call a squat in a Smith machine an overhead squat? I can see if they said the Smith machine had the same issue as the leg extension machine, as it only works in one plane of motion, but they didn't. I kept asking myself, where's the overhead component? Did they think it was overhead because he ducked under the bar (and the bar went over his head?). I hate to be that guy, but I'm going to be that guy - don't go to runners for strength and conditioning advice. Just the swing and miss on the squat shredded their credibility. Beyond that, their primary reasoning against these exercises were "bad form" or people misunderstanding the functional benefit of each one. Instead of teaching people to them correctly and for the right reasons, they just say "don't do these". Not to mention talking about how stiff runners are through their mid section - is that a good thing for a runner to be? If it is, say so. Though if you recommend lunges that requires flexibility through the hips and quads. Joanna and Brandon have a lot to offer, but not here.

[@ryanmccarter9859]

Oh come on, the back extension? That's one of the single best exercises you can do in the gym. They strengthen the glutes and hamstrings at shallow joint angles very close to those found in running, unlike deadlift variations, which primarily work those muscles at very large angles. They key is realizing that just because it's called the "back extension" doesn't mean you actually have to make your erectors the prime movers. Hyperextending the way she does is just daft. Keep a neutral spine on these the way you do on every other exercise in the gym and focus on pushing your hips into the pad, and you might just find this is the single best posterior chain exercise that you can do.

[@jeffcummins1408]

All I can is "THANK YOU!" In particular, the leg extension machine has caused my left knee considerable pain, and I always regret doing it. The Smith Machine (the squat performed on the machine) appears to be safe, because, hey, how can you get hurt on a machine? Well, when I've done the squat on the Smith Machine, it hurts a lot. The same can be said for the back extension. Simply put, you two have really done your homework on this video, and it should prove beneficial to most runners, particularly those who have had a knee injury or back or hip problems, as many of us over 50 have.

[@LannyLittlejohn]

The Smith Machine is actually good for two things 1) Pullups when the pullup bar is crowded 2) Stretching ;) Totally agree with the leg extension, nothing functional about it, not dangerous at the right weight but to no benefit functionally other than rehab

[@brandondelcampo467]

We agree with your comments. We cover that in the video saying these are great exercises if done properly. The whole point was to help runners avoid a few exercises that we have seen lead to injury more often than not. Partly from poor form and partly from the fact that runners are tired and worn out from the pounding...Our goal is to show some alternatives (in other videos) that can build strength in these areas that are more functional for runners. Maybe a slight overuse of the phrase "fear mongering"?...this isn't the nightly news lol!

[@marcandremorissette5497]

Hi everyone, Givin kind of bashing won't help me figure what is good or not. A wise exercice is done well so give me what you do disagress about squat by example. I know to do more on hamstrings will improve my running...about squats??? About the overhead bar squats??? thx for your hints.. hope to meet you on the run.. :-)

[@mmmmmlemons]

Stopped listening at 'don't do squats'

[@onefoot7]

Runners DEFINITELY need the quads!!!!!!!!

[@jjnjnjnbnuihnu3396]

+onefoot7 Yes but too much of that exercise is when u start to lose good running form.

[@beatfeeder2377]

The quad helps keep the knee stable and less prone to injury.

[@liam111liam]

I dont agree squats are safe done with a free weight but i agree with the leg extensions

[@Sean-wj1wu]

+liam111liam leg extensions are perfect for strong thighs , incorporate them with "range of motion" exercises and you'll be fine.

[@TheWolle843]

It would have been cool if you had demonstrated alternative exercises as well.

[@keasone]

Hej, one question regarding the back extensions: For a cyclist, shouldn't this be one of the best exercises?

[@edgyguy5553]

back extensions are good exercises, but I wouldn't say one of the best for a cyclist. A strong core is much more important. A strong lower back doesn't hurt and can help with other movements in the gym (squats and so on).

[@Jalo6210]

These seem more like opinions or personal preferences. right off the bat I started thinking of Alex Viada. An awesome runner/power lifter.

[@lilyb.7922]

Did lifting like squat deadlifts all my life, if you learn to do it properly it’s beneficial, i do triathlons and i can tell you that my friend (who is 10 years younger than me btw) at the end of the race she can’t sprint and i do. There you go

[@charlieparks2015]

Nothing wrong with squats and overhead press but there is with the smith machine

[@nikitaw1982]

If the back extension @4.00 is so bad, why is it in the gym?

[@Dabayare]

Footballers with genetic inheritance for fast exerciser muscles like in the hamstring always get injured when they get on them leg extension machines. Even clubs use them to assess if a guy is carrying such problems with hamstrings. Sturridge of Liverpool and Jack Wiltshire of Arsenal are amongst some of these guys. They should do Yoga instead of gyms.

[@vittoriab76]

Which shoes are you wearing?? Thanks

[@joannazeiger9327]

We are wearing On shoes. They are awesome!

[@Sean-wj1wu]

Why does he smirk when he tells her to "start going up and down" ?

[@decafcoffee73]

Any alternative to leg extensions?

[@witardedphuc]

Squats/lunges/legpresses?

[@GoldenTitans]

i swear leg extension is good for running

[@balamurugan-ds8cg]

true story

[@afteryouknowme4642]

you guys are just plain ridiculous. I was actually liking your videos then saw this, and everything changed.

[@joemoya9743]

Maybe it should be titled top 3 exercises to avoid IF you don't what your doing.. Or... even think you know what your doing. With the correct form and expertise... these exercises are fine... but, can do the most damage if done incorrectly and for the wrong reasons. On second thought... maybe it should be title..Top 3 exercises done incorrectly that can do the most damage... which is probably true for any exercise. Great Info. BTW...

[@alialethawy393]

NO squats!! I think any athlete can benefit from an exercise like the squat. Having hip issues should act as a sign for you to fix the issues so you can squat... instead of just avoiding the exercise all together. Plus you're just assuming that all runners have bad hip flexibility, which is obviously not the case

[@barrycrum40]

Sorry but the squat is by far one of the best things you can do.

[@librazone]

As long as its not on the Smith machine.

[@martmans1697]

He is like that cause you shouldn't do it with a smith machine and he is doing it completely wrong. Secondly you are doing the back extensions completely wrong too. That way you will obviously injure yourself. And third if there is one reason you should not do the leg extension it should be because of the stress on the knee. Leg extensions are great to do as a warm-up before movements like squats and leg press. And they are the only exercise that isolate the quad witch will stimulate it better than all your 'functional movements'. And it's the only exercise that will give you a peak contraction in the quad. Guys if you are looking for weightlifting advice go to the ATHLEAN-X channel or something like that, this is complete bullshit.

[@rodneyhollier7290]

You two have such bad chemistry together.

[@petroskefallinos8735]

Sorry but i STRONGLY disagree with this video.

[@SuperXrunner]

BS, you need to strengthen all of your body. Besides don't just get up and go into something you're not familiar with. Research ask questions. All of these exercises are pertinent, but if you're stupid you will get injured. Blame the person, not the exercise.

[@benbraceletspurple9108]

I agree.

[@bane5454]

The lesson here isn't "Don't work these muscles", the lesson is that these exercises aren't very good for runners and there are better, more dynamic exercises that can replace these exercises entirely. That being said, there's nothing wrong with doing these exercises if you know what you're doing.. but it might not be the most effective use of your time.

[@edgyguy5553]

+Brandon Harty but you shredded your credibility by calling a squat in a Smith machine an "overhead squat". It's not. It's true that the Smith machine isn't great - it works the squat in one range of motion, and can lead to bad form. You also claimed the squat was bad due to the stiffness runners have in their hips and quads - is that a good thing? And if you can't squat because of lack of flexibility, how do you do lunges (which you suggested as an alternative to leg extensions)?

[@tommyseacat3580]

This is why I don't like CrossFit. It not only takes risky injury-likely exercises it then makes you do them fast - for time. I can't STAND the Smith machine also. I hurt my shoulder doing bench presses on that d*** thing.

[@CheekyMonkey0007]

I like your shaved legs!

[@saveriodipoce2201]

It is obvious that these two where joking about what they said on this video.They have a lot of know how of what,and not to do in the gym.So,i think they want it to have a little fun kicking the can down the road of You Tube,and see what our response would be.Nice try.