How Runners Can GET STRONG (Without a Gym)
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- Опубліковано 25 тра 2021
- Runners can still get strong without a gym by following these strategies!
Hill Workouts: bit.ly/3caBTJd
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Runners need to be strong. But if you can't lift weights at a gym, these strength strategies can make you stronger (with no weights).
But remember... there is no substitute for not strength training! To reach your potential, weightlifting is a clear must in your training. To learn more, sign up for Strength Running's email series on strength for runners: bit.ly/2Pjvlge
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Great notes here! I have been averaging 40+ miles per week for over a year now. I thought my legs were strong and ready for nearly anything. I did 80 lunges after some speed intervals and yikes... soreness for days like I haven't felt in a very long time. I now see just how much I need to incorporate some strength training.
Hill training - by far the best workout. I do 10x 400m repeats up a 25+ degree road near my house and this workout gives me the most significant progression week on week. If I'm not up for it, I do 10x 250m repeats with a 5 degree incline.
Also, I know he said strength training isn't cross training, but I've got an old GIANT mountain bike which is quite heavy (well, by today's standards anyway). After I've done a medium 7km circuit to warm the legs up, I head down a road which takes me to a river. Back up the incline is over 30+ degrees, with a distance of 1.4km. I do 4x repeats standing up on the bike flogging my legs, and it really gets the heart racing. When he talks about activating muscle groups, absolutely. It doesn't matter how fit I am or how much mileage I've done, the next day after these bike hill repeats, I feel muscles I didn't know I had, not just in my legs but all over my body as pushing yourself up a hill on a bike standing up, activates muscle groups in your entire body.
You've convinced to start strength training. Thank you
Thank you for this video! 🏃♀️ 💪🏻
2:23 Run higher mileage ( Take it slow and steady to avoid injury)
4:40 Work on getting faster ( For beginners, try this twice a week with speed training)
6:58 Run a lot of hills ( Builds up your strength, For beginners 6 x Repeat)
Great video.
I don’t have time to strength train because it would cut into the limited time I already have to run, but I walk for 10 minutes as warm up before my run and 10 minutes after my run. Slowly increasing duration has worked better for me than trying to increase speed. My speed hasn’t increase for a long time but my duration is increasing at about 1 minutes per month and I am happy with that. If I try to increase duration any faster or try to increase speed the niggles start.
Good informative video thank you :)
Good Video...This is going to help me get started with speed work of which I have been avoiding.
Ah yes, speed work. Even though I know this is highly beneficial, I always cringe on 'speed-work day'.
Another thing you can do it go for a bike ride, find a really steep hill and stand up on the bike while flogging your legs all the way to the top. This is also an excellent workout.
Cool vodeo, not at all what i expected.
Having been a personal trainer who did outdoor sessions for over a year, i do a lot of strength training outside the gym.
Its all fairly conventional stuff though just with bodyweight.
It is amazing how you can provide a good challenge with different variations. Eg squats, could be ramped up to split squats with the rear leg elevated, jumping squats, pistol squats, box jumps or even two leg bounding or depth drops once you are advanced.
Walking lunges, curtsy squats, glute bridges, calf raises, leg raises, inchworms/plank walkouts and supermans can all be done with no gym and are invaluable for runners in my opinion.
I'll have to look through and find your stregth trainong vidoes to see how our recomendations compare.
Thanks Jason! A set of dumbbells, kettlebell, medicine ball, mini bands, etc. Home gym for cheap!!
Amen, brother! Just a set of dumbbells--like the select a weight dumbbells--take up a small space and give an unbelievable amount of exercises in the arsenal. All the various squats and dead lifts are totally covered....the Turkish getup slams it all....shoulders, biceps, triceps.....heck...you can even do some chest presses laying on the floor. If you want to do it on the cheap, you can’t beat it.
Great information
Thanks a lot, from Bogotá, best regards 👍
When I started getting Achilles tendon issues, I was new to the area I now live in and also we were in lockdown and gyms were not open. I kept in touch with my physio friend back home and I used 50kg bags of salts + my toddler for seated heel raises, used cast iron pots as lighter weights for other exercises, really got creative! Have you even done a video on how to make your own gym at home, or which weights/equipment you recommend for a home version of a gym?
Yes, we did a podcast awhile back on this topic! Check it out: strengthrunning.com/2020/05/lift-at-home-strength-coach-scott-caulfield/
That's amazing!
jump rope!
I find technical trail running to be a great strength training option for runners too.
Strength training has been a game changer for me, and I'm a decent runner (9 min 3k). Lunges works best for me as it doesn't put too much load on the Achilles in an extreme position, as happens when squatting.
I'm also getting some new spikes, cus short strides in spikes is the best calf workout in the world for runners 😂
Thanks for this video, I have no access to a gym but plenty of hills of various length and gradient, so what is the ideal hill gradient. I bet you're going to say all them !
Yes I am! ;) This will help: strengthrunning.com/2017/03/hill-workouts/
Can you make a video on how training differs for each event like 800,1600,3200,5000, etc.
We have training plans for that at strengthrunning.com/coaching/
Race the distance; chop it into quarters; do the quarter intervals atleast 3% faster than race pace! Build up number of intervals over time.
This video contains running fundamental truths that are so important
Coach, I never have time nor access to gyms. However I do push-ups, pull /chinl-ups, lunges, planks, etc. everyday in small chunks whenever I find the time.
1) can this be considered 'strength training'?
2) some said 'hill reps are speed training in disguise'. So in that sense, if I just do speed intervals, will this be the same? (the nearest hill is some driving distance away which is hard to reach in current lock-down). Tqvm.
Plantar fascitis is the worst, but thankfully it's the only thing I have had and it hasn't come back. Rolling my foot on a golf ball fixed it
I've started TRX suspension training. It just requires two straps.
What about calisthenics? Using your body seems to be good enough tool, as it can vary from beginner to advanced with single leg squats and such.
High mileage works for some but it all depends on the individual. I witnessed a converted soccer player. Do at most 20 to 30 miles a week. He was a junior in high school . The coach used individual programs for his runners. He would mix up events for his sprinters and distance runners( dual track meets). His half milers would run 200 meter and 400 meter races. Never ever ran any of his runners on the road period.. dirt roads and grass hills etc. the track workout outs were very specific and time focused. He used the word tempo runs and this was thirty years ago. The two soccer players worked together with one more sprinter and the other 1/2 mile. The 1/2 miler was MVP AT THE PENN RELAYS. He broke the indoor 1000 meter high school record. Won and placed at some big Nike and adidas end of season races. State champion (Pennsylvania) 1/2 mile two years in a row. Ran a 1:49 on the relay to overtake a very strong 1:50 anchor. He did this on average 20 miles a week. He might of been cross country state champ also. I don’t remember. The message is. Got a full ride to a track power house. That coach had him run with the rest- like cattle. 80 miles a week. Done/finished/ stress fractures and lot of injury’s. By the way -on the road ! Finished dropped out of school. Never ran again.
If ur training for a marathon or most distance races. I agree u need a bank of mileage under ur belt and mixing and matching distance and intensity. I agree strength training is essential. I found racing brings ur ability to deal with pain a big plus. The thing that really helped me was stretching. Focused and deliberate. Before and after. It improved my full range of motion another change was going for it early in a 10 k or 5 k. Yea sometimes I would get smoked at the end or frequently in the middle but I never gave up on the gran plan My eyes were on the age group.prize for the Phila broad street run and then it happen! 45 to. 50 age group. Went out and passed mile marker at 5:04. Hit a PR for 5 miles and knew this was going to be the day all that hard work paid off. Crossed the finish 58:15.. in those days that time won the age group. 1st place /next year 2nd place.. All my training was on dirt( valley green) and hills ( dirt).
As soon as I saw your title, I'm like GOOOOO OOOOONNN
Haha, it's a very requested topic!
I’ve watched several videos, but never any specifics. See ya😎
Specificity is the ogre in the closet. The requisite for any strength training prescription is that it has to deliver useful strength (and/or durability) for the goal. To be useful for improved running performance, the strength built in non-running training has to translate ("carry over") to the movement pattern runners care about, and at the appropriate joint angles, similar joint velocity, etc. Running up and down hills reliably delivers the goods for so many - as specific as it gets, and a reliable improver of force production, which is what "strength" is -, as often do stride-mimicking movements like lunges, stair climbing, etc. - they make you stronger and more resilient in the stride pattern. Core-stability training may be essential or at least worthwhile for folks at risk of spine and hip problems if they don't do it, and unnecessary for some who get all the running-specific core training they need from the demands that their running itself imparts. Of course, there are other reasons to strength train, and other goals than just running performance, for many - and that is fine too, and calls for a bigger menu and a bigger time commitment.
I'm about to go for a short run.
💯🤟👍💪
Greet advices.....; may be why you call your channel “strength running”.
Coach says I never have to go to the gym again!
That is not what I said!!
Since you're a long distance runner and probably doesn't want to become very large and heavy, anything you'd do in the gym can be done via calisthenics exercises.
The GYM WILL mess u up!
He look like Jonny sins
🤣🤣outta pocket