Thank you, thank you for this vlog. I'm 57 years old and a triathlete. I'm going to the World Champs in Sprint Triathlon this Summer and I'm having weight issues whole my life long. I have a terrible relationship with my body composition and the way I look in general. If you meet me, you would never expect that I'm an "elite" athlete in my age group and that's frustrating me. I dont only want to perform as a good athlete, but also look like a good athlete. But that will never happen. I try to convince myself that it's only the performance that counts, but it's hard.
Great video and well done talking about fuelling in general, eating enough, and not worrying about your weight! Strength is speed! You likely know this Spencer but when you put on muscle (you talked about eating more) you burn more fuel at rest and require more to stay fuelled. So what you explained and what you’re experiencing follow the strength improvements and increased muscle. Well done!
I've been making a concious effort to lose weight this year while running and lifting and I definitely understand the "short term gains long term losses" aspect. I feel great when I go out on my runs but I find that my strength has pretty much plateaued/faded because of the fact I am losing weight. I'm more tired throughout the day too, and I have to rely on caffeine sometimes to keep me awake. I understand the negative impacts this has on me, but I am going to keep committed to this until the end of the semester. I don't think I will have another time in my life where I am able to so easily train this intensely for a long long time, and I just want to see how far I can push myself. Note I am 6' and was about 180 at the start of the year, now sitting around 166 so I'm not extremely underweight, but definitely lighter than I'm used to being.
Yeah, that’s lowkey what I’m trying to do. I’m 6’ 1” 180 right now. I started last semester at like 195 which is the heaviest I’ve been. I didn’t necessarily feel bad about myself but I was kind of feeling it in my running. I think around 170 is where I’d like to be.
Incorporating weights into my running routine was a game-changer. Suddenly, even the most grueling sessions became achievable, a feat that once seemed impossible. Now, with every step I take, I feel my muscles grow stronger and my endurance skyrocket. I used to dream about having this kind of stamina, but now I live it every day. So if you're on the fence about adding weights to your routine, take the plunge. Who knows, you might just surprise yourself with how much more powerful and confident you can become.
No better way to say it. Had exactly the same experience as a triathlete, underfueling and trying to go faster by losing weight. Injured for 18 months on/of. But boy was I fast for about 4 months while in caloric deficit. Now I go to the gym twice a week for a total of 4h. Training about every body part every time. 2 sets of 20 reps at 50 to 60% of max weight. Everything improved, from my recovery to strength in every discipline. Can't go wrong with weightlifting and fueling properly. 😊 And no, you won't get bulky from doing reps at 50-60% and loads of cardio.
Havent watched you in a bit spence but im glad you’re finally lifting,many of the very best 800 and milers had a great power to weight ratio and i think its something that can give you an edge soon
Thank you for this video! I’ve been incorporating weight lifting in my workouts and it has made a difference! I’ve always been very lean. I’ve gained some weight and I feel stronger. At 53, I’m not necessarily looking to become faster, but stronger. Reducing injury is key as well!! Keep up the great work! New subscriber here!
It’s tricky being an athlete. I play roller derby and I have been running and cycling recently and I’ve found it has helped my skating performance however I haven’t lost any weight. What I have learnt from all this is it’s how you feel now how you look. In roller derby we have a really wide variety of body types so there isn’t a certain body type that works. That’s why I love the sport so much. It’s about skill rather than looking a certain way.
Something interesting about the ketone supplement you take is that it has actually shown to increase appetite and therefore increase recovery, although the studies show varying results with the actual performance benefit, especially for workouts or events that last less than two hours.
Interesting. These Africans are impossibly thin, which is a key element in running. In fact when I do not do any resistance training my weight drops well below 60 kgs (at 178 cm) which puts me pretty much in the 'African' category. In fact I was around 58 kgs about a year ago but generally I do not feel strong and my running is not bad at all but not optimal. Now I am back to calisthenics for the full body (following many Vahva Fitness ideas) and am now at 64 kgs and feeling much better overall. Having more leg strength running performance is better also, both in speed and endurance. Great point about the appetite. I have exactly the same issue - not a lot of appetite. Which changes a lot when I do resistance training. My running has improved running less and taking a much broader approach to training. I got a lot of ideas from Vahva Fitness.
Good video. You didn’t talk about periodising your lifting - one thing that helped me is to lift heavier in the early season and then move to maintenance / lower weights in the race season
Ive always stayed away from lifting as a hs runner bc I am afraid that muscle mass will slow me down. However, at the same time, I don’t like having twig arms either. Do you think it matters that much? and if you recommend that I start lifting, should I train for strength or muscle mass?
140g of protein is WAY too much imo... that's 560 calories from protein or 16% of calories for a thirty-five hundred calorie diet; that's over TRIPLE the World Health Organization recommendation... even if you feel it helps you, that seems rather dangerous in the long term
comparing different people's training (particularly across sex) is a road to nowhere. there isn't one formula for success -- different people respond differently to different training, especially for 1500/mile. this is literally a theme of the video -- tailoring his lifting to what works for his running.
Thank you, thank you for this vlog. I'm 57 years old and a triathlete. I'm going to the World Champs in Sprint Triathlon this Summer and I'm having weight issues whole my life long. I have a terrible relationship with my body composition and the way I look in general. If you meet me, you would never expect that I'm an "elite" athlete in my age group and that's frustrating me. I dont only want to perform as a good athlete, but also look like a good athlete. But that will never happen. I try to convince myself that it's only the performance that counts, but it's hard.
Great video and well done talking about fuelling in general, eating enough, and not worrying about your weight! Strength is speed! You likely know this Spencer but when you put on muscle (you talked about eating more) you burn more fuel at rest and require more to stay fuelled. So what you explained and what you’re experiencing follow the strength improvements and increased muscle. Well done!
I've been making a concious effort to lose weight this year while running and lifting and I definitely understand the "short term gains long term losses" aspect. I feel great when I go out on my runs but I find that my strength has pretty much plateaued/faded because of the fact I am losing weight. I'm more tired throughout the day too, and I have to rely on caffeine sometimes to keep me awake. I understand the negative impacts this has on me, but I am going to keep committed to this until the end of the semester. I don't think I will have another time in my life where I am able to so easily train this intensely for a long long time, and I just want to see how far I can push myself. Note I am 6' and was about 180 at the start of the year, now sitting around 166 so I'm not extremely underweight, but definitely lighter than I'm used to being.
Yeah, that’s lowkey what I’m trying to do. I’m 6’ 1” 180 right now. I started last semester at like 195 which is the heaviest I’ve been. I didn’t necessarily feel bad about myself but I was kind of feeling it in my running. I think around 170 is where I’d like to be.
This is really good insight for people. Thanks.
I loved the subway surfers 😂
Incorporating weights into my running routine was a game-changer. Suddenly, even the most grueling sessions became achievable, a feat that once seemed impossible. Now, with every step I take, I feel my muscles grow stronger and my endurance skyrocket. I used to dream about having this kind of stamina, but now I live it every day. So if you're on the fence about adding weights to your routine, take the plunge. Who knows, you might just surprise yourself with how much more powerful and confident you can become.
Getting big
No better way to say it. Had exactly the same experience as a triathlete, underfueling and trying to go faster by losing weight. Injured for 18 months on/of. But boy was I fast for about 4 months while in caloric deficit.
Now I go to the gym twice a week for a total of 4h. Training about every body part every time. 2 sets of 20 reps at 50 to 60% of max weight.
Everything improved, from my recovery to strength in every discipline. Can't go wrong with weightlifting and fueling properly. 😊
And no, you won't get bulky from doing reps at 50-60% and loads of cardio.
Havent watched you in a bit spence but im glad you’re finally lifting,many of the very best 800 and milers had a great power to weight ratio and i think its something that can give you an edge soon
I would say to add some ply’s aswell and your program is starting to look very very elite
Absolute banger last couple of videos Spencer, very excited for what's coming in the future
Thank for making this video, This is going to help me a lot because I’m always worried about my race weight.
Thank you for this video! I’ve been incorporating weight lifting in my workouts and it has made a difference! I’ve always been very lean. I’ve gained some weight and I feel stronger. At 53, I’m not necessarily looking to become faster, but stronger. Reducing injury is key as well!! Keep up the great work! New subscriber here!
It’s tricky being an athlete. I play roller derby and I have been running and cycling recently and I’ve found it has helped my skating performance however I haven’t lost any weight. What I have learnt from all this is it’s how you feel now how you look. In roller derby we have a really wide variety of body types so there isn’t a certain body type that works. That’s why I love the sport so much. It’s about skill rather than looking a certain way.
Great video Spencer
New 8 minute abs routine coming anytime soon with the new lifting plan?
To this day I still go back to that video for a good all around ab workout
So important topics!!! Thnx ! Strength and weight lifting will change your running game dramatically!!!
Thanks for sharing this dude
Great video Spencer! Well said.
Great video !!
Thank you
Appreciate the subway surfers gameplay, I was starting to get bored
Love yo vids you might think no one enjoys them but there fun to watch
Me overhere watching for the lil puppy in the background. 😅
Nick symmonds also made a vid on this awhile back. Really good insight. Nice vid Spence
Exactly what I was thinking. He would cut some weight for peak race season as Spencer touched on.
Something interesting about the ketone supplement you take is that it has actually shown to increase appetite and therefore increase recovery, although the studies show varying results with the actual performance benefit, especially for workouts or events that last less than two hours.
Interesting. These Africans are impossibly thin, which is a key element in running. In fact when I do not do any resistance training my weight drops well below 60 kgs (at 178 cm) which puts me pretty much in the 'African' category. In fact I was around 58 kgs about a year ago but generally I do not feel strong and my running is not bad at all but not optimal.
Now I am back to calisthenics for the full body (following many Vahva Fitness ideas) and am now at 64 kgs and feeling much better overall. Having more leg strength running performance is better also, both in speed and endurance.
Great point about the appetite. I have exactly the same issue - not a lot of appetite. Which changes a lot when I do resistance training.
My running has improved running less and taking a much broader approach to training. I got a lot of ideas from Vahva Fitness.
Workout routine/schedule vid?
another great vid
Does race weight matter if you don’t race?
Good video. You didn’t talk about periodising your lifting - one thing that helped me is to lift heavier in the early season and then move to maintenance / lower weights in the race season
That sounds like a good plan. Thanks for the info!
I eat like 3500 calories a day and am always hungry. Always. 😭
You Subway Surfer's me... you bastard.
I can not get hungry enough everyday😢 because drinking too much caffeinated drink?
"I like to eat about 140 grams of protein every day"
takes dog out
oh no
3:30
Make a lifting routine video?
more georgie pls!!!
Ive always stayed away from lifting as a hs runner bc I am afraid that muscle mass will slow me down. However, at the same time, I don’t like having twig arms either. Do you think it matters that much? and if you recommend that I start lifting, should I train for strength or muscle mass?
It would’ve helped a lot if you had shared your height.
❤❤
How'd u meet miler? his dad was my high school coach lol
Hey Spence
Wilton CT?
I actually think many of us whities train and race better, when we have more muscles and more body fat.
Long live chipotle
bro 132 lbs is nothing. Im a skinny 5 foot 9 runner in 9th grade and i weigh like 138
Spencer is like 5'8" probably. I'm 5'8" and I never get above 130lbs really. I've been at 125 pretty regularly during racing
@@George-nx4bp that just means that you're super skinny too
Based
Hey
I would pay you $500 a month if you went back to your dads coaching.
What happened to TAS running? Was it just a quick merch money grab?
Didn't he have to stop doing that during the Brooks era? Pretty sure they didn't allow an apparel/merch side business
magma
First, yaaa
brother don't put the sponsor in THAT early. love the vid though
First
140g of protein is WAY too much imo... that's 560 calories from protein or 16% of calories for a thirty-five hundred calorie diet; that's over TRIPLE the World Health Organization recommendation... even if you feel it helps you, that seems rather dangerous in the long term
Look at Pre. He was big AF and fast AF
1st👀
Wait wait wait I got only 18 seconds in.. “the elite level of running where i’m at”
Buddy buddy you ain’t at the elite level. You’re an ok sub-elite.
"elite level" doing mile repeats slower than college women
Slower paces than his gf 😂
Fr that’s not even fast for a 7 mile tempo
comparing different people's training (particularly across sex) is a road to nowhere. there isn't one formula for success -- different people respond differently to different training, especially for 1500/mile. this is literally a theme of the video -- tailoring his lifting to what works for his running.
Let's see your pacing
@@vchurchill2006 there isn’t but its just hard to call yourself “elite” running workouts at those paces
"The elite level
that I'm at" 😂