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Run Smarter with Brodie Sharpe | Physio
Australia
Приєднався 14 лют 2021
This Channel is here to help you Rehab Smarter, Train Smarter and Run Smarter!
Brodie Sharpe is your new physiotherapist and running coach, here to teach you practical and evidence-based information for every important facet of your training all the way from overcoming your knee pain to preparing for your next marathon.
Learn about injury prevention, running techniques, running programs, marathon preparation, running shoe selection and much more.
Brodie Sharpe is your new physiotherapist and running coach, here to teach you practical and evidence-based information for every important facet of your training all the way from overcoming your knee pain to preparing for your next marathon.
Learn about injury prevention, running techniques, running programs, marathon preparation, running shoe selection and much more.
Science Reveals the Most Efficient Strength Training Routine to Run Faster
🏃♂️📚 Get weekly emails on the latest running research 👉
app.runsmarter.online/
Strength training is a game-changer for running performance, but let’s face it-finding time in the middle of a busy training plan is tough. That’s why I dove into the latest research, analyzed 23 strength exercises proven to benefit runners, and simplified it down to just four essential moves. Even better? I’ve got you covered if you’re short on time, boiling it down to two exercises-or even just one-to maximize your running gains with minimal effort.
In this video, I’ll walk you through exactly how to implement these exercises, including detailed step-by-step instructions for a 25-minute, a 15-minute, and an 8-minute routine. You’ll also learn how to progress these workouts over 6-10 weeks, enhance efficiency with quick tips, and structure them alongside your running for optimal results. Backed by science, these strategies will improve your strength, efficiency, and speed-while keeping injury risks low.
If you’re serious about training smarter and running faster, this video is your blueprint. Don’t miss the reveal of my #1 exercise for runners with no time to spare. Hit play, and let’s get stronger, faster, and smarter together!
00:00 Run Faster with These Exercises
01:15 Strength Training with 4 Exercises
02:00 Strength Training with 2 Exercises
02:51 Quick Efficiency Tips
05:05 Strength Training with 1 Exercise
05:29 Best Recovery Strategy
app.runsmarter.online/
Strength training is a game-changer for running performance, but let’s face it-finding time in the middle of a busy training plan is tough. That’s why I dove into the latest research, analyzed 23 strength exercises proven to benefit runners, and simplified it down to just four essential moves. Even better? I’ve got you covered if you’re short on time, boiling it down to two exercises-or even just one-to maximize your running gains with minimal effort.
In this video, I’ll walk you through exactly how to implement these exercises, including detailed step-by-step instructions for a 25-minute, a 15-minute, and an 8-minute routine. You’ll also learn how to progress these workouts over 6-10 weeks, enhance efficiency with quick tips, and structure them alongside your running for optimal results. Backed by science, these strategies will improve your strength, efficiency, and speed-while keeping injury risks low.
If you’re serious about training smarter and running faster, this video is your blueprint. Don’t miss the reveal of my #1 exercise for runners with no time to spare. Hit play, and let’s get stronger, faster, and smarter together!
00:00 Run Faster with These Exercises
01:15 Strength Training with 4 Exercises
02:00 Strength Training with 2 Exercises
02:51 Quick Efficiency Tips
05:05 Strength Training with 1 Exercise
05:29 Best Recovery Strategy
Переглядів: 16 825
Відео
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Переглядів 2,7 тис.5 місяців тому
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Переглядів 5 тис.6 місяців тому
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Переглядів 4,5 тис.6 місяців тому
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Переглядів 33 тис.8 місяців тому
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I pledge to run smarter!
Can you share which research articles you used?
@@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
Thanks for so much for this great research based information
@@corrieweitzel23 you’re welcome 😇 thanks for watching
se non contestualizzi puoi dire tutto e il contrario di tutto! Infatti non includere i massaggi è contro ogni logica del recupero...
Nice vid. What's the dumble weight used here and. what's your recommendation?
@@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.
half squats are awful. do not do them unless you love shitty knees.
Thanks for the video, very useful. How much weight constitutes heavy weights please?
@@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
Any reason you prescribe partial squats instead of full squats?
@@gabrieldenoury5863 I personally do full squats. But half squats might help a recreational runner progress through the weights without risking injury.
Very well researched! Nice job.
@@AlvinBisarya omg you’ve made my day!! Thanks for being amazing 🤩
I pledge to run smarter
@@ArthurPaulino-j2s let’s go! Welcome aboard 🥰
I pledge to run smarter 😊
Let's go!! Welcome Aboard
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.
I have experienced the full tank for marathons and its s great strategy could go upto 4 hrs of running without any gel or energy bar or carbs
@@priority3 amazing 🤩 great job
Sleep is actually the hardest
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
@@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 💪
@@RunSmarterwithBrodieSharpe That's awesome advice, thanks. Will do
Squats, any variation, plus hinge in any variation, are all you need for your lover body.
@@sasadelimar love it 💪
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.
I’m 3 videos in 👌
@@andrewchan4678 amazing 🤩
I pledge to run smarter
@@andrewchan4678 welcome aboard mate. Glad you’re binge watching 😅
I Plenge to run smarter
@@larssrensen8288 let’s go 💥 welcome board 💪
I pledge to run smarter
@@darrenh5851 let’s go 💪
I predate to run smarter 🎉
@@eppmike let’s go’ 🥳 was this a typo or are you wishing you made this pledge a long time ago? 😅
@@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!
Excellent set of tips, as always. Thank you, Brodie
@@avifrunner you’re welcome Avi. Thanks for watching
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.
@@SantaCruzRunner thanks for the kind words Jason. Glad this has prompted some action 💪 good luck with your training and races
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 🥳
@@RoshanFernandez-md5cf amazing 🤩 good luck with the exercises and thanks for watching
I pledge to run smarter 🎉❤
@@HappySetter let’s go! Welcome aboard 💪
Great concise video. Strength training can get confusing and i often actually end up doing way too much resulting in heavy sore dead legs 😅😂
@@Debbieperry-nc1gkfitafter40 thanks for the kind words. Haha it’s all about finding the balance 👏
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.
@@theghostofpcs2391 thanks for adding to the conversation. Yes I agree I often refer to this as a Bulgarian split squat.
What about red wine? 😂 It's still rich of polyphennols
@@bartlomiejpazderski1946 go nuts! 😅 not maybe not too nuts 🥴
@RunSmarterwithBrodieSharpe 🤣🤣🤣
I pledge to run smarter
@@jacquelinekurpershoek8302 let’s go 💥 welcome aboard 🥳
I pledge to run smarter
@@danievanzyl6663 amazing 🤩 welcome aboard 💥
As usual another great video. I’m gonna forward to a friend or two
@@sbhtennis you’ve made my day 🥳 that’s a huge compliment 🥰
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
@@donnybrooklads you’re welcome 😇 I am glad you found it useful
Such a great video! Thank you. I pledge to run smarter! 🙌🏻
@@rishiocity woohoo 🥳 welcome aboard and thanks for the kind words
i pledge to walk smarter
Nice quick video with loads of quality advice! 📝📝 Just wondering, Brodie, where did the deadlift come in your extended list of best exercises?
@@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
Great video. Thanks. I´ve started split squats last week and it seems to really improve running effort. Gonna try your program next week.
@@jcsk8 excellent. Good luck with it and thanks for watching
I pledge to run smarter! ✌️
@@justPitt1988 let’s go!! 💥 welcome aboard
Great video with clear knowledge and evidence based advice!
@@brentos5001 glad you enjoyed! Thanks for watching
I pledge.
@@glebbelov6441 let’s go! 💥
Hey Brodie, i have bone edema at the sitbone at the mri, is that worse? Or is the same manegement?
@@Sofiaabdalla-e7f bone edema might be considered as the early stages of a bone stress reaction, so yes it’ll be managed differently. Symptoms need to be close to zero
Lost me at not including massages
4 x (1x8 Drop Jumps, 1x6 Split Squats, 2 min rest, 1x8 Half Squat, 1x10 Bent Knee Calf Raises, 2 min rest)
@@bakedbeans198 you got it 💪
I pledge to run smarter.
@@marshovision let’s go!! Welcome aboard 💪
I love this. What happens after the 6-10 weeks. Should we change up to different exercises or simply add weight?
@@laurapawuk9713 simply add weight. Only change them up if you are bored of them and it leads to a lack of consistency.
Thanks!
I pledge to run smarter
@@laurapawuk9713 let’s go!! Welcome aboard 💪
Also, what about splitsquat jump exercises? Could add a little more calf work to the exercice 🙂?
@@omfgbbqlol I had considered it. In fact I did a video years ago recommending just that!
Love it! I pledge to run smarter (and add str training)!
@@omfgbbqlol amazing 🤩 💪 let’s go!
Excellent video.
@@BamainMn thanks for watching! I’m glad you think so 🥰
I pledge to run smarter :D
@@tomhausmann8993 let’s go!! Welcome aboard 💪
This is great. I need to be more consistent with heavy strenght training.
@@morrisg5060 thanks for watching. Glad you enjoyed and good luck with the consistency 💪
@@RunSmarterwithBrodieSharpe At the very least be consistent with heavy walking lounges. Thank you for researching these things so we don’t have to.