Science Reveals the Most Efficient Strength Training Routine to Run Faster

[@donnybrooklads]

I think I can talk for many runners searching for effective strength exercises that we get bombarded with so many routine videos and options it becomes overwhelming so appreciate you have expertly narrowed it down to 4. Thanks

[@RunSmarterwithBrodieSharpe]

@@donnybrooklads you’re welcome 😇 I am glad you found it useful

[@JulieCooper-Bierman]

Thank you that was very helpful and not overwhelming to achieve. I especially like that you indicated to try it on an 8-10 week cycle.

[@MrFreakj]

Please dont Listen to this guy. Muscle growth is achieved best when the muscle needs to apply most force in the stretched Position. This is not given in half squats and his variation of calve raises. 🥲

[@SantaCruzRunner]

Thanks as always for such succinctly organized and delivered evidence based content with immediately actionable advice. I’ve fallen off of my strength training during this build and this is just what I need to get back on the train.

[@RunSmarterwithBrodieSharpe]

@@SantaCruzRunner thanks for the kind words Jason. Glad this has prompted some action 💪 good luck with your training and races

[@atongbang450]

Thank You Brother....Big Help

[@RunSmarterwithBrodieSharpe]

@@atongbang450 you’re welcome. Glad you found it helpful

[@jcsk8]

Great video. Thanks. I´ve started split squats last week and it seems to really improve running effort. Gonna try your program next week.

[@RunSmarterwithBrodieSharpe]

@@jcsk8 excellent. Good luck with it and thanks for watching

[@avifrunner]

Excellent set of tips, as always. Thank you, Brodie

[@RunSmarterwithBrodieSharpe]

@@avifrunner you’re welcome Avi. Thanks for watching

[@RoshanFernandez-md5cf]

Brilliant informative video 🙌🏽, thank you 🙏🏾. As an older runner, these are game changer exercises I have adapted and still see improvements in my pace as a result 🥳

[@RunSmarterwithBrodieSharpe]

@@RoshanFernandez-md5cf amazing 🤩 good luck with the exercises and thanks for watching

[@laurapawuk9713]

I love this. What happens after the 6-10 weeks. Should we change up to different exercises or simply add weight?

[@RunSmarterwithBrodieSharpe]

@@laurapawuk9713 simply add weight. Only change them up if you are bored of them and it leads to a lack of consistency.

[@laurapawuk9713]

Thanks!

[@konstantinlakhman1119]

Thank you for this video. Could you give any advices on how to choose appropriate weights? What you would think be a good starting point for let's say average men? Because 6 reps for split squats are quite low number and it sounds like you need to use really heavy weights.

[@RunSmarterwithBrodieSharpe]

@@konstantinlakhman1119 yes, whatever weight feels challenging for that rep range.

[@stevenlennie]

Would Skipping be suitable alternative for the Plyo Jump? I feel a touch silly just jumping about in the gym?

[@RunSmarterwithBrodieSharpe]

@@stevenlennie smaller, quicker jumps like skipping would be a different stimulus. You could try pogo jumps for a similar effect?

[@arnabganguly4962]

Nice vid. What's the dumble weight used here and. what's your recommendation?

[@RunSmarterwithBrodieSharpe]

@@arnabganguly4962 those were 12.5kgs each but I recommend using whatever weight that is challenging to do the set dosage (eg. 3 sets of 6) with good technique.

[@bakedbeans198]

4 x (1x8 Drop Jumps, 1x6 Split Squats, 2 min rest, 1x8 Half Squat, 1x10 Bent Knee Calf Raises, 2 min rest)

[@RunSmarterwithBrodieSharpe]

@@bakedbeans198 you got it 💪

[@EmirBalali]

@@RunSmarterwithBrodieSharpe great video we all have been waiting for! but why do u say you got it when he got it wrong? according to him he does all the exercises and then he repeats it 3 more times. in the video u said to do the first group 4 times and then continue with the 2nd group

[@stoicrunner2757]

Nice quick video with loads of quality advice! 📝📝 Just wondering, Brodie, where did the deadlift come in your extended list of best exercises?

[@RunSmarterwithBrodieSharpe]

@@stoicrunner2757 it pains me to leave it out. In fact I had a whole section of the video talking about how important deadlifts are but scrapped it to keep the video snappy

[@Hendrixski]

How can I do split squats with resistance bands? I'm a little scared of weights. I do single-leg bent-knee calf raises with resistance bands. I do pistol squats. I even do nordic curls. I keep meaning to try split squats but not sure how to progress without weights.

[@RunSmarterwithBrodieSharpe]

@@Hendrixski with bands will be too tricky. Can I challenge you to start with small weights that aren’t as scary and then build up your confidence from there?

[@Hendrixski]

@RunSmarterwithBrodieSharpe I can try.

[@HealthisGold-b4e]

I love the positivity and clarity in your videos. Seniors can greatly benefit from this kind of guidance. I cover similar topics on my channel

[@omfgbbqlol]

Love it! I pledge to run smarter (and add str training)!

[@RunSmarterwithBrodieSharpe]

@@omfgbbqlol amazing 🤩 💪 let’s go!

[@spou20]

Thanks for the video, very useful. How much weight constitutes heavy weights please?

[@RunSmarterwithBrodieSharpe]

@@spou20 I think most runners should get to doing at least 3 sets of 6 squats up to their own bodyweight in weight. That would be a good benchmark but might take several months to achieve it safely

[@martinwunsche3545]

Romanian Deadlift and Single leg Romanian Deadlift - would be nice, if you could cover them, too. Especially for training hamstrings, glutes and back, it seems like it's really effective. The single leg variant even more for increasing stability while using just one foot (i think, really important for Trailrun)

[@brentos5001]

Great video with clear knowledge and evidence based advice!

[@RunSmarterwithBrodieSharpe]

@@brentos5001 glad you enjoyed! Thanks for watching

[@rishiocity]

Such a great video! Thank you. I pledge to run smarter! 🙌🏻

[@RunSmarterwithBrodieSharpe]

@@rishiocity woohoo 🥳 welcome aboard and thanks for the kind words

[@multisportscott]

This is awesome, thank you. I had already subscribed, so tick, and I have recently started weight training so have committed to, and now pledge to run smarter! Having said I have recently started weight train when should I start a heavy weight low rep protocol? I am currently doing 3 sets of 20 reps, concentrating on form, but am aware I need to increase the weight and decrease the reps BUT I am injuryphobic 😉 I am four, consistent weeks in, when can I start to ramp it up? Thanks, Scott

[@RunSmarterwithBrodieSharpe]

@@multisportscott glad to hear Scott. I’d start now but just make the transition gradual. Go from 20 reps to 12, then 10, 8, 6 etc over the course of 6 weeks of so. Keep me posted on your journey 💪

[@multisportscott]

@@RunSmarterwithBrodieSharpe That's awesome advice, thanks. Will do

[@omfgbbqlol]

Also, what about splitsquat jump exercises? Could add a little more calf work to the exercice 🙂?

[@RunSmarterwithBrodieSharpe]

@@omfgbbqlol I had considered it. In fact I did a video years ago recommending just that!

[@billsmcdonald3856]

Ploys need to be done with maximal rest for proper power development. Most people, especially runners can’t squat with good enough form or heavy enough to warrant half squats. Half squats are used in the specific phase after a prep phase of full squats. This just goes to show why strength coaches have worth. Exercises have nuance. You can’t just pick them out of a hat because a research paper said they improved a chosen metric.

[@RunSmarterwithBrodieSharpe]

@@billsmcdonald3856 I appreciate your thoughts 👏 thanks for adding to the conversation

[@christiankennedy9417]

The plyometrics shown are what I know as light tier, they are not done for power development but are more of a base layer. But that also just highlights your point about nuance. I find it odd that there are no further warm up sets shown for the squats, some kind of ramp up in weight as the sets progress.

[@corrieweitzel23]

Thanks for so much for this great research based information

[@RunSmarterwithBrodieSharpe]

@@corrieweitzel23 you’re welcome 😇 thanks for watching

[@tunaerenarcan3237]

Can you share which research articles you used?

[@RunSmarterwithBrodieSharpe]

@@tunaerenarcan3237 the most influential one was SYSTEMATIC REVIEW Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review Richard C. Blagrove1,2 • Glyn Howatson2,3 • Philip R. Hayes2

[@theghostofpcs2391]

That's not a regular split squat, but a Bulgarian split squat, also known as rear foot elevated split squat. The split squat has both feet on the ground, and there's also a front foot elevated version.

[@RunSmarterwithBrodieSharpe]

@@theghostofpcs2391 thanks for adding to the conversation. Yes I agree I often refer to this as a Bulgarian split squat.

[@DavidTremblay]

And they are the best squats

[@gabrieldenoury5863]

Any reason you prescribe partial squats instead of full squats?

[@RunSmarterwithBrodieSharpe]

@@gabrieldenoury5863 I personally do full squats. But half squats might help a recreational runner progress through the weights without risking injury.

[@chanepain3686]

I knew it would be the one exercise I hated more than anything! Thank you for a great video!

[@RunSmarterwithBrodieSharpe]

@@chanepain3686 haha maybe love to hate it? 🥰 thanks for the kind words

[@99cya]

oh dear, life for a runner is just so simple and comfortable 🙂 since I have started training for triathlon the week has gotten so incredibly short. but I agree, these workouts are good and sufficient for the vast majority. doing that is doing more than 90% of everyone else.

[@RunSmarterwithBrodieSharpe]

Well said! I have dabbled in triathlons too and it seems like there aren't enough hours in the day haha

[@sbhtennis]

As usual another great video. I’m gonna forward to a friend or two

[@RunSmarterwithBrodieSharpe]

@@sbhtennis you’ve made my day 🥳 that’s a huge compliment 🥰

[@BamainMn]

Excellent video.

[@RunSmarterwithBrodieSharpe]

@@BamainMn thanks for watching! I’m glad you think so 🥰

[@claritycome]

why no direct psoas work?

[@RunSmarterwithBrodieSharpe]

@@claritycome I haven’t come across any research that had runners do hip Flexor strengthening. I try to keep these videos evidence based.

[@Debbieperry-nc1gkfitafter40]

Great concise video. Strength training can get confusing and i often actually end up doing way too much resulting in heavy sore dead legs 😅😂

[@RunSmarterwithBrodieSharpe]

@@Debbieperry-nc1gkfitafter40 thanks for the kind words. Haha it’s all about finding the balance 👏

[@stluciestrength]

What about deadlifts?

[@RunSmarterwithBrodieSharpe]

@@stluciestrength I love deadlifts. It was tough for me to leave it out which such a limited selection

[@damionmclean7891]

This for distance runners, sprinters or all?

[@RunSmarterwithBrodieSharpe]

@@damionmclean7891 mostly distance runners.

[@gilleskerkhove2948]

Just to be sure, you do an interval run and a tempo session in two days? Isn't that too hard on the body?

[@RunSmarterwithBrodieSharpe]

@@gilleskerkhove2948 no, you’re right I’d separate them from one another. If that was in there it was probably a typo. I just used a timetable to highlight the strength days

[@sasadelimar]

Squats, any variation, plus hinge in any variation, are all you need for your lover body.

[@RunSmarterwithBrodieSharpe]

@@sasadelimar love it 💪

[@steinelg]

Yeah, I was a bit surprised that there is no hinging but he found time for both a unilateral and bilateral squat. If you are pressed for time, go bilateral. there is no mention of the kettlebell swing, pretty sure that is one should be on his initial list, that is a hinge. The single leg rear Romanian deadlift is a great way for runners to get hinging while also training balance, and can be done with dumbbells or kettlebells. Deadlifts are probably great too, but you need access to barbells probably. My four exercises would be: swings, single leg rear RDLs, step ups, double front squats. All of these are great to do with kettlebells.

[@CHAARAWTAZA144]

BARS🔧🔥great movement tips. thank you. personally, i perform 200 yard walking lunges about 3 days a week🤩

[@RunSmarterwithBrodieSharpe]

Impressive!! Great work and thanks for watching

[@morrisg5060]

This is great. I need to be more consistent with heavy strenght training.

[@RunSmarterwithBrodieSharpe]

@@morrisg5060 thanks for watching. Glad you enjoyed and good luck with the consistency 💪

[@morrisg5060]

@@RunSmarterwithBrodieSharpe At the very least be consistent with heavy walking lounges. Thank you for researching these things so we don’t have to.

[@TriathlonScience]

I'm curious why step ups into triple extension didn't make the cut. I understand they weren't specifically mentioned in the literature review but they are extremely specific for runners!

[@RunSmarterwithBrodieSharpe]

Step ups are one of my favourites and yes it was painful to leave them out. Could easily be substituted for the walking lunges

[@Abcd21e]

It is ok?progresiv overload drop jump using weight

[@RunSmarterwithBrodieSharpe]

@@Abcd21e good question. I’d be very careful using weight. I think trying to jump higher would be a safer progression.

[@jonathan85306]

Doesn't mean you should neglect core exercises and exercises for stabilizing muscles like the adductors and gluteus medius which are commonly injured among distance runners. Plyometrics can help activate that strength into quick movements which are beneficial, especially for the calves even in distance running. Hops can help with the calves. And for the calf raises, doing them on a step can allow for a deeper stretch at the bottom which can improve strength. The splits squats and actually called Bulgarian squats.

[@justPitt1988]

I pledge to run smarter! ✌️

[@RunSmarterwithBrodieSharpe]

@@justPitt1988 let’s go!! 💥 welcome aboard

[@Abcd21e]

Why dont you recomend deadlift

[@RunSmarterwithBrodieSharpe]

@@Abcd21e I highly recommend deadlifts. It was just tough when I had so little to pick from.

[@Abcd21e]

@@RunSmarterwithBrodieSharpe what best rep range for runner? 3-8reps?

[@tomhausmann8993]

I pledge to run smarter :D

[@RunSmarterwithBrodieSharpe]

@@tomhausmann8993 let’s go!! Welcome aboard 💪

[@mosolimosoli]

O top le film ! Hate de voir çà

[@HappySetter]

I pledge to run smarter 🎉❤

[@RunSmarterwithBrodieSharpe]

@@HappySetter let’s go! Welcome aboard 💪

[@benjaminquilliam6333]

Why so many reps instead of fewer reps and more weight? Especially if wanting to be as efficient as possible. Pretty sure there has been research suggesting more weight with fewer reps is best for strength training...

[@RunSmarterwithBrodieSharpe]

@@benjaminquilliam6333 do you mean like 3-4 reps per set? Yes, some research would suggest that but I decided not to recommend that to recreational runners. You need to be very experienced in the gym to operate at that type of weight.

[@normanvincentsomosot6719]

I pledge to run smarter!

[@RunSmarterwithBrodieSharpe]

Let's Go!!! Welcome aboard

[@laurapawuk9713]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@laurapawuk9713 let’s go!! Welcome aboard 💪

[@marshovision]

I pledge to run smarter.

[@RunSmarterwithBrodieSharpe]

@@marshovision let’s go!! Welcome aboard 💪

[@yusryfrizlar3261]

I want to run Smarter

[@RunSmarterwithBrodieSharpe]

@@yusryfrizlar3261 you’ve come to the right place! Welcome aboard

[@roymacaraig1774]

I pledge to run smarter 😊

[@RunSmarterwithBrodieSharpe]

Let's go!! Welcome Aboard

[@eppmike]

I predate to run smarter 🎉

[@RunSmarterwithBrodieSharpe]

@@eppmike let’s go’ 🥳 was this a typo or are you wishing you made this pledge a long time ago? 😅

[@eppmike]

@@RunSmarterwithBrodieSharpe Hahaha. Indeed! Good ol’ typos! You are likely correct though. I probably promised a while back already. 😭🤣 …and then I pledged again, and again, etc. …one of these it will stick!

[@glebbelov6441]

I pledge.

[@RunSmarterwithBrodieSharpe]

@@glebbelov6441 let’s go! 💥

[@heroidshehu]

i pledge to walk smarter

[@mikegordon697]

It's more endurance training, than strength

[@lucaslittmarck2122]

Feels like you're missing 90% of the research done the last 40-50 years. There's better exercises for nearly every moment you choosed. Still better than the usual "run to hard, get broken. Repeat" protocol.

[@prossi4216]

Can you elaborate?

[@larssrensen8288]

I Plenge to run smarter

[@RunSmarterwithBrodieSharpe]

@@larssrensen8288 let’s go 💥 welcome board 💪

[@stluciestrength]

What a

[@ebenburger111]

Ur only half right. My opinion😂

[@MarkusM-b3b]

Both!

[@MarkusM-b3b]

My Training fir strength ist Bodybuilding Training!!! Fast/heavy

[@lee-roynaidoo8850]

I pledge to run smarter!

[@RunSmarterwithBrodieSharpe]

Let's go Lee!! Welcome aboard

[@adnanemesnaoui4555]

I pledge to run smarter 😊

[@RunSmarterwithBrodieSharpe]

@@adnanemesnaoui4555 let’s go!! Welcome aboard 💥 💪

[@danievanzyl6663]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@danievanzyl6663 amazing 🤩 welcome aboard 💥

[@jacquelinekurpershoek8302]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@jacquelinekurpershoek8302 let’s go 💥 welcome aboard 🥳

[@darrenh5851]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@darrenh5851 let’s go 💪

[@andrewchan4678]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@andrewchan4678 welcome aboard mate. Glad you’re binge watching 😅

[@smorris775]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@smorris775 amazing 🤩 welcome aboard

[@danieltoo2008]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@danieltoo2008 amazing Daniel!! Let’s go 🥳

[@morennoalves2320]

I pledge to run smarter

[@RunSmarterwithBrodieSharpe]

@@morennoalves2320 let’s go morenno!!! 💥