100%. This is something as a kid I thought was boring and pointless, but now as a 31 year old with a 3 year leg injury, I see the value in it. Strength training also makes you faster.
I’m not so certain. I actually lean to think that most methods of muscle building lead to injury. Running is a natural movement, but most strength training programs utilise extremely limited ranges of unnatural movement. There may be other reasons that make it appear strength training helps prevent injury.
@@Mohow-fv2vq Sir, we do anything that improves the probability of good health. That 0.01 will come to bit you if that's what you have engraved on your forehead.
Trailrunning! - it is insane how trailrunning uses the core muscles way more than road - I usually have DOMS in my core after a harder trail session. Reminds me what I need to work on :)
I'd also love this! There are so many potential options for exercises that I'm not sure what exercises are best. I want to get stronger for running and in general.
I really like the strength sessions Runna generates for me. They adapt to the equipment you have - I do bodyweight and resistance bands. They are pretty challenging, and there’s nice variation.
Check out Renaissance Periodization, that is a dedicated weight training related channel with scientifically based workouts. The guy who presents is not to everyone’s taste but the information around training for strength is a lot more detailed.
I not only run, but also do weight training as a regular part of my health regimen. However, too much emphasis is placed on building muscle, including for runners. More emphasis needs to be placed on building connective tissue, which protect our joints. This requires specialized types of strength training, which is generally much slower motions than typical weight lifting. It's crucial to do this before any plyometric exercises, which is basically what running is -- a plyometric activity.
@@WindowBird21 There is plenty information on the Web on exercises, but the most helpful for me were isometrics and exercises involving very slow movements. Why? Because typical exercise is associated with a certain amount of Force generated during the activity. Example is running, which can impart about 450lbs of force from a 150lb person. All that force is primarily absorbed by the connective tissue and is why so many runners (and other athletes) experience debilitating injuries to their connective tissue at the joints. Another example is when a person does, say, a bench press, they immediately apply a huge amount of Power to create momentum, which makes the weight easier to do a rep; however, that initial Power applies a ton of Force on the connective tissue, just like running imparts much higher Force during take off and landing. And this connective tissue takes longer to build up and even more time to heal if injured, because they has far less blood vessels compared to muscle, which is why, generally, muscle injuries heal much quicker. Unfortunately, not much emphasis is about doing strength exercises very slowly in the beginning and then slowly building more Powerful movements. Imagine taking a newby at running and start them off with sprinting, I imagine many of them will suffer very bad injuries to their Achilles and other connective tissue. Some good sites to start with, but there are others would be, kneesovertoesguy and bioneer, both on YT.
I have a bachelor's in Kinesiology, and this is a pretty solid base summary of what we learned. With the protein intake, it might have changed, but it was .8-1.5 grams per kg, and the upper range tends to be harder on most people's systems or it ends up turning into fat. With runners needing more carbs. So more of a 50-60% carbs, 20-25% protein 20-30% fat. All to help with energy production while maintaining satiety and keeping the body lean. After longer road runs, my calves love to cramp up. With trail runs, it goes to my quads and hips. Consistency helps get rid of it as your body adapts to the constant stress.
I’m a sprinter through and through, like my dad was. Loads of type II muscle. Usually, I’m the fastest among peers with about a 4.4 40-yard dash. The problem is I really like endurance running. 😭 I’ve had to learn to adjust and grow in the sport, accepting that while I don’t have top long-distance running genetics like with sprinting, I can still improve and find satisfaction with it.
As someone who trains so much at the Southark Park, seeing you guys there adds a little more excitement to my future runs there! Thank you for all you do!
I'll never take for granted strength training ever again. When I was running 5, 10, or 21k races without strength my recovery time usually takes at least 1 week. But after doing strength training and completing my first marathon, I was so shocked when it only took me 2 days to recover from all muscle soreness. It felt so unreal!
Could you do a video about how to lose body fat/weight at the same time as not sacrificing your running? It's a tricky balance being in a caloric deficit without feeling exhausted and still having energy to run hard. Would love to hear your advice on how to do both. Especially for those looking to lose 15-30lbs within half a year.
Assuming we're talking distance running, it does not build muscle in any kind of meaningful way. There might be a little size increase for a beginner, but it will taper off quickly. Bottom line there's not enough load and it doesn't increase. What does increase is the aerobic demand. So what distance running does is make the muscles more and more efficient at running.
Great video! Looking forward to gaining more knowledge on strength training and building muscle while not compromising my running routine. And yes Andy even for me my calves are most sore after a long run 😅
I mix my runs with lower body strength training, I do reverse lunges to take the focus off my knees and goblet squats as I can get full range and a deeper squat
As someone who's losing weight first (currently going from 5k to 10k running) - gym will come later. And I gotta be honest with you guys - yes, what you said will benefit your running performance in a great way. But my only goal is to look good naked. That's where the gym will come in! And I'll keep doing running just cuz it's so damn fun!
Don`t wait too long. You will lose much less muscle tissue in relation to body fat if you add just a little bit of well thought out weight training. It`s almost 10 times easier to maintain the muscle you have than to build it, but if you only run, that`s just added mass to move for your body, it will get rid of it. GL man!
You will lose better weight if you are in the gym even if the scales don't move as much. The problem with losing fat is you have absolutely no control over where it comes from. It's basically purely genetic. It's kind of a first in last out system so if you are genetically disposed to putting on belly fat you will end up really lean everywhere but still with a Potbelly. Putting on muscle raises your metabolic rate slightly and gives you another avenue that you have more control over to alter your appearance, either accentuating what you like or improving weaker areas. (That's just talking about it all from a purely cosmetic view which imo is the least important part of it but it wasn't when I started either)
Not sure if it was mentioned and just passed me by (always a possibility), but one aspect that's an important reason why many of us most definitely do need to get into the gym, is that due to biomechanical quirks/flaws running can generate significant muscle imbalances that will absolutely lead to injuries - usually sooner rather than later!
I wasn't subscribed to the Running Channel, and no matter how hard I trained I gained no muscle at all over the past 10 years. I subscribed just now and immediately gained 12 kilos of lean muscle, plus my 5k pb improved by 8 minutes. Subscribe guys, it is life changing!
thank you for the explanation from both of you Andy and Sarah. I'm still a new runner, I run 5 days per week and average of 130-150km per month. The question is did i need to take protein as well ? because a friend of mine did recommend me to take protein, he said that protein did help building up muscles.
You should definitely take protein. As your friend says it helps a lot with muscle growth and regeneration as well. Since you run five days a week and do some strength training I assume, you should be taking around 1.4g to 1.7g protein per kilogram of body weight at least 5-6 days a week. That is just a general rule of consumption and can vary between people but if you take around 1.5 or 1.6g you're definitely on the safe side.
Can we talk about wearing running shoes / soft-soled shoes in the gym? Not only are you gonna wear out the mid-sole of your running shoes quicker, you're robbing yourself of stability and increasing your risk of injury on certain resistance exercises. Take your old Converse or Vans to the gym, not running shoes.
I have yet to read a running book that doesn't recommend weights or Pilates in addition to running. To me core work is the most important since it helps you keep your running form when you get tired during a long run. Also working the small stabilization muscles in your legs (one leg exercises, wobble ball, etc) help with efficiency.
Can I ask a question? Sarah said she was around zone 4 when she was running a marathon. But she couldn't have run 26 miles anaerobically can she? Or do the heart rate zones not necessarily relate to which muscle fibres you employ. Love the channel ❤❤
Yeah my understanding was that if you are untrained you will put on a small amount of muscle because how untrained you are outweighs the catabolic effect of long distance running. After that you need to do dedicated gym work. Obviously diet affects this but again, if you are a newbie and not super lean you will probably put on muscle even at a caloric deficit/maintenance but once you are through the beginner stage cycling through periods of surplus, deficit, maintenance.
What's your take on barefoot running, whether in barefoot shoes or entirely barefoot? I'd love to see you making a video about it! I find that it really works the calf and feet muscles extremely well. Especially useful on trail runs and rough terrain.
After a very long run, like my first half marathon on Saturday, my ankles were the worst. Also my right hip flexor but I'm seeing a physio as that's a longer standing issue, running just makes aggrevates it.
Previously I spent slightly less time on strength and my strength training was focussed on higher reps, 10+ reps. I had a number of recurring injuries during this period. I’ve implemented a new approach of 2x per week on strength (typically 20 mins per session) and I’m now focussing on heavier weights and lower rep ranges (typically 4-6 reps) after hearing this is more effective in building strength / power which will have more positive running effects rather than lifting in hypertrophy focussed rep ranges. I’ve found this has reduced the incidence of injuries and I generally feel a bit faster and stronger over longer distances. Just wondering if you have any thoughts regarding lifting heavier with lower rep ranges? I will occasionally dial this back and do lighter weights / bodyweight exercise to give the body a rest… typically in line with when I might dial back running volume for a week or two.
Do you know of a method or tool that helps track muscle load during different types of runs? E.g. flat runs, long runs, hill runs. Like obviously hill running increases the load put through the muscles but is there a quantifiable amount or method to figure this out that you guys have come across?
Y'all so pale. But great topic. As of 2021, there was some research showing inhibition of hypertrophy and muscle breakdown with endurance training, albeit hat was in mouse models, but some previous research showed the same in humans. So, I would say strength training becomes more essential to maintain muscle and also eccentric training for strong tendons.
It's crazy how so many people are only now discovering the benefits of strength training. Jack Lalanne spent his entire lifetime, from the early 1930's until his passing in 2011, telling EVERYONE - non-athletes and athletes from all sports that they should be lifting weights. He's been saying it over and over and over and over again. Yet today, people are acting as if strength training is a newly discovered "secret" or something.🤣
I can't be the only one who hates this 'hybrid athlete' term. Since when did going to the gym and running make you an 'athlete'? It used to be known as just keeping fit (which you are supposed to be doing anyway).
Strength training prevents injuries guys, dont miss out on it.
Completely agree Mark!
100%. This is something as a kid I thought was boring and pointless, but now as a 31 year old with a 3 year leg injury, I see the value in it. Strength training also makes you faster.
But it doesnt, it may help to prevent injury. But its not a given that it will prevent injury.
I’m not so certain. I actually lean to think that most methods of muscle building lead to injury. Running is a natural movement, but most strength training programs utilise extremely limited ranges of unnatural movement. There may be other reasons that make it appear strength training helps prevent injury.
@@Mohow-fv2vq Sir, we do anything that improves the probability of good health. That 0.01 will come to bit you if that's what you have engraved on your forehead.
Trailrunning! - it is insane how trailrunning uses the core muscles way more than road - I usually have DOMS in my core after a harder trail session. Reminds me what I need to work on :)
came for the banter and all I got was this awesome scientific content, this was great! I love this type of content, thanks for putting it together.
Great to see some old clips of Andy in his Olympic days
We roll them out every so often 😂
Could you do an updated strength workout video for runners please?
I'd also love this! There are so many potential options for exercises that I'm not sure what exercises are best. I want to get stronger for running and in general.
We are looking into it don't worry!
I really like the strength sessions Runna generates for me. They adapt to the equipment you have - I do bodyweight and resistance bands. They are pretty challenging, and there’s nice variation.
@jessegeraci184 do they include videos of what you need to do?
Check out Renaissance Periodization, that is a dedicated weight training related channel with scientifically based workouts. The guy who presents is not to everyone’s taste but the information around training for strength is a lot more detailed.
I not only run, but also do weight training as a regular part of my health regimen. However, too much emphasis is placed on building muscle, including for runners. More emphasis needs to be placed on building connective tissue, which protect our joints. This requires specialized types of strength training, which is generally much slower motions than typical weight lifting. It's crucial to do this before any plyometric exercises, which is basically what running is -- a plyometric activity.
What sort of exercises would you recommend for connective tissues?
@@WindowBird21 There is plenty information on the Web on exercises, but the most helpful for me were isometrics and exercises involving very slow movements. Why? Because typical exercise is associated with a certain amount of Force generated during the activity. Example is running, which can impart about 450lbs of force from a 150lb person. All that force is primarily absorbed by the connective tissue and is why so many runners (and other athletes) experience debilitating injuries to their connective tissue at the joints. Another example is when a person does, say, a bench press, they immediately apply a huge amount of Power to create momentum, which makes the weight easier to do a rep; however, that initial Power applies a ton of Force on the connective tissue, just like running imparts much higher Force during take off and landing. And this connective tissue takes longer to build up and even more time to heal if injured, because they has far less blood vessels compared to muscle, which is why, generally, muscle injuries heal much quicker. Unfortunately, not much emphasis is about doing strength exercises very slowly in the beginning and then slowly building more Powerful movements. Imagine taking a newby at running and start them off with sprinting, I imagine many of them will suffer very bad injuries to their Achilles and other connective tissue. Some good sites to start with, but there are others would be, kneesovertoesguy and bioneer, both on YT.
I have a bachelor's in Kinesiology, and this is a pretty solid base summary of what we learned.
With the protein intake, it might have changed, but it was .8-1.5 grams per kg, and the upper range tends to be harder on most people's systems or it ends up turning into fat. With runners needing more carbs. So more of a 50-60% carbs, 20-25% protein 20-30% fat. All to help with energy production while maintaining satiety and keeping the body lean.
After longer road runs, my calves love to cramp up. With trail runs, it goes to my quads and hips. Consistency helps get rid of it as your body adapts to the constant stress.
I’m a sprinter through and through, like my dad was. Loads of type II muscle. Usually, I’m the fastest among peers with about a 4.4 40-yard dash. The problem is I really like endurance running. 😭
I’ve had to learn to adjust and grow in the sport, accepting that while I don’t have top long-distance running genetics like with sprinting, I can still improve and find satisfaction with it.
If you keep doing long-distance running, your sprints will get slower and slower.
I love how Andy being professional & Sarah is being lovely in,all videos ❤
Ah, just as I enjoy Andy being lovely and Sarah being professional and science-y 😊 this had a socratic bit of discussion in the middle....😉
Came here for the banter but i ended up getting science
5 stars
Hahaha glad you found it useful!
You all smashed this one! Great info and flow of the video was perfect. Keep it up!
As someone who trains so much at the Southark Park, seeing you guys there adds a little more excitement to my future runs there! Thank you for all you do!
I'll never take for granted strength training ever again. When I was running 5, 10, or 21k races without strength my recovery time usually takes at least 1 week. But after doing strength training and completing my first marathon, I was so shocked when it only took me 2 days to recover from all muscle soreness. It felt so unreal!
It makes SUCH a difference!!
I watched for the banter and I actually got science! Well done TRC! 😂
Southwark Park, nice. Scene of my 5k PB 😎.
Also 00:12 Sarah could not look less interested to be in the gym 🤣
Could you do a video about how to lose body fat/weight at the same time as not sacrificing your running? It's a tricky balance being in a caloric deficit without feeling exhausted and still having energy to run hard. Would love to hear your advice on how to do both. Especially for those looking to lose 15-30lbs within half a year.
Really informative video. Thank you. More on this subject most welcome
Assuming we're talking distance running, it does not build muscle in any kind of meaningful way. There might be a little size increase for a beginner, but it will taper off quickly. Bottom line there's not enough load and it doesn't increase. What does increase is the aerobic demand. So what distance running does is make the muscles more and more efficient at running.
Exactly. Well said.
Great to see you running around my local Southwark Park.
I use the track there for speed work and the gym for the all important strength.
Cross training for me was definitely the way to become a better runner!
Really interesting, enjoyed this - more please!
More to come!
Came for the banter, stayed for the science 😉
Great video! Looking forward to gaining more knowledge on strength training and building muscle while not compromising my running routine. And yes Andy even for me my calves are most sore after a long run 😅
Best video ye've done in a long time!
I mix my runs with lower body strength training, I do reverse lunges to take the focus off my knees and goblet squats as I can get full range and a deeper squat
As someone who's losing weight first (currently going from 5k to 10k running) - gym will come later. And I gotta be honest with you guys - yes, what you said will benefit your running performance in a great way. But my only goal is to look good naked. That's where the gym will come in! And I'll keep doing running just cuz it's so damn fun!
Don`t wait too long. You will lose much less muscle tissue in relation to body fat if you add just a little bit of well thought out weight training. It`s almost 10 times easier to maintain the muscle you have than to build it, but if you only run, that`s just added mass to move for your body, it will get rid of it. GL man!
You will lose better weight if you are in the gym even if the scales don't move as much.
The problem with losing fat is you have absolutely no control over where it comes from. It's basically purely genetic. It's kind of a first in last out system so if you are genetically disposed to putting on belly fat you will end up really lean everywhere but still with a Potbelly.
Putting on muscle raises your metabolic rate slightly and gives you another avenue that you have more control over to alter your appearance, either accentuating what you like or improving weaker areas.
(That's just talking about it all from a purely cosmetic view which imo is the least important part of it but it wasn't when I started either)
Brother, this is not the way.
Diet > resistance training > running for losing weight especially if you want to look good.
Gym is better for weight loss than running. Running is a fantastic thing to do for your health, but it isn't great for weight loss.
@@oneofusisboard Purely for burning calories - it isn`t, but to end up with a nice physique - it compliments the diet part better
Not sure if it was mentioned and just passed me by (always a possibility), but one aspect that's an important reason why many of us most definitely do need to get into the gym, is that due to biomechanical quirks/flaws running can generate significant muscle imbalances that will absolutely lead to injuries - usually sooner rather than later!
Great review and summary!
I wasn't subscribed to the Running Channel, and no matter how hard I trained I gained no muscle at all over the past 10 years. I subscribed just now and immediately gained 12 kilos of lean muscle, plus my 5k pb improved by 8 minutes. Subscribe guys, it is life changing!
thank you for the explanation from both of you Andy and Sarah. I'm still a new runner, I run 5 days per week and average of 130-150km per month. The question is did i need to take protein as well ? because a friend of mine did recommend me to take protein, he said that protein did help building up muscles.
You should definitely take protein. As your friend says it helps a lot with muscle growth and regeneration as well.
Since you run five days a week and do some strength training I assume, you should be taking around 1.4g to 1.7g protein per kilogram of body weight at least 5-6 days a week. That is just a general rule of consumption and can vary between people but if you take around 1.5 or 1.6g you're definitely on the safe side.
came for the banter and only got science 😄
Can we talk about wearing running shoes / soft-soled shoes in the gym? Not only are you gonna wear out the mid-sole of your running shoes quicker, you're robbing yourself of stability and increasing your risk of injury on certain resistance exercises. Take your old Converse or Vans to the gym, not running shoes.
I have yet to read a running book that doesn't recommend weights or Pilates in addition to running. To me core work is the most important since it helps you keep your running form when you get tired during a long run. Also working the small stabilization muscles in your legs (one leg exercises, wobble ball, etc) help with efficiency.
Please answer my question. As a former elite runner - do you feel weird running sometimes? Feet hurting? Sometimes not activating the right muscles?
This is like running’s version of homework, and I could never bring myself to do homework
Hahahaha great comparison
Tipping the science and banter scales with this one! Super interesting stuff, but I'll need to go listen to podcast now to balance it out.
Calves mostly. I do some calf exercises with a resistance band but don’t do it enough.
Most of us could be doing a little more strength and conditioning
Definitely the quads for me....
Can I ask a question? Sarah said she was around zone 4 when she was running a marathon. But she couldn't have run 26 miles anaerobically can she? Or do the heart rate zones not necessarily relate to which muscle fibres you employ. Love the channel ❤❤
Yeah my understanding was that if you are untrained you will put on a small amount of muscle because how untrained you are outweighs the catabolic effect of long distance running. After that you need to do dedicated gym work. Obviously diet affects this but again, if you are a newbie and not super lean you will probably put on muscle even at a caloric deficit/maintenance but once you are through the beginner stage cycling through periods of surplus, deficit, maintenance.
I notice in the 6 years that I put more music on but I more Heather in my running
I'm definitely nore of an endurance runner, much prefer half and full marathons, than an all out 5 or 10k.
What's your take on barefoot running, whether in barefoot shoes or entirely barefoot? I'd love to see you making a video about it!
I find that it really works the calf and feet muscles extremely well. Especially useful on trail runs and rough terrain.
After a very long run, like my first half marathon on Saturday, my ankles were the worst. Also my right hip flexor but I'm seeing a physio as that's a longer standing issue, running just makes aggrevates it.
Being weak is never a strength and having strength is never a weakness.
❤ Facts
Run up hills with weight vest great training
Great training!!
Sarah whats your shoes in this video? The blue and white ones Love them
Just finished a half marathon distance run yesterday. My calves are aching. Didn't feel much pain on my other muscles.
Congratulations on your first half marathon!! 💪
Dumbbells & bodyweight only strength training videos, please, 🙏🏽🙏🏽😊and thanks
Previously I spent slightly less time on strength and my strength training was focussed on higher reps, 10+ reps. I had a number of recurring injuries during this period.
I’ve implemented a new approach of 2x per week on strength (typically 20 mins per session) and I’m now focussing on heavier weights and lower rep ranges (typically 4-6 reps) after hearing this is more effective in building strength / power which will have more positive running effects rather than lifting in hypertrophy focussed rep ranges.
I’ve found this has reduced the incidence of injuries and I generally feel a bit faster and stronger over longer distances.
Just wondering if you have any thoughts regarding lifting heavier with lower rep ranges?
I will occasionally dial this back and do lighter weights / bodyweight exercise to give the body a rest… typically in line with when I might dial back running volume for a week or two.
Where are Sarahs black shorts from where she's running around the park? Love them
Nice video
Thanks!
More science! 🧑🔬
Syed Tasawar Abbas from Pakistan
Why are the shin muscles always ignored? It‘s a pretty big muscle.
Do you know of a method or tool that helps track muscle load during different types of runs? E.g. flat runs, long runs, hill runs. Like obviously hill running increases the load put through the muscles but is there a quantifiable amount or method to figure this out that you guys have come across?
So good! Peak science!!
Glad you enjoyed it!!
Where are Sarah's shorts from? That phone isn't budging! 😮
New balance!
Y'all so pale. But great topic. As of 2021, there was some research showing inhibition of hypertrophy and muscle breakdown with endurance training, albeit hat was in mouse models, but some previous research showed the same in humans. So, I would say strength training becomes more essential to maintain muscle and also eccentric training for strong tendons.
What was Andy's running volume during his professional career?
Hello Southwark park, they have a great parkrun.
It's crazy how so many people are only now discovering the benefits of strength training. Jack Lalanne spent his entire lifetime, from the early 1930's until his passing in 2011, telling EVERYONE - non-athletes and athletes from all sports that they should be lifting weights. He's been saying it over and over and over and over again. Yet today, people are acting as if strength training is a newly discovered "secret" or something.🤣
Yes mate - calf’s are my kriptonite
Arrrh science🎉
Unexpected advantage of being short: strong calf muscles because of the lifelong tiptoeing 😂
Hahaha that's a great advantage!
You can be too fat, you can be too thin BUT you can never be too strong!!!
For goodness sake, just look around and you'll say for yourself whether it builds muscle or not.
0:13 ok case closed see you in the next vid. XD
Haha
Haha... Or be like me just do bodybuilding and running... almost no direct transfer to running except muscle potential 😂
I can't be the only one who hates this 'hybrid athlete' term. Since when did going to the gym and running make you an 'athlete'? It used to be known as just keeping fit (which you are supposed to be doing anyway).
What would you call it?