I messed up my knee about 2 months ago running on trail and swapped to an indoor bike to try and get myself back in running shape but so far it hasn't worked...glad I found this video!
Cycling can be great cross-training, but I don't think it builds strength in the same way as this sort of stimulus in this video. I hope these help, and I wish you the best with your recovery and training 😊🙏
Thank you. Had to retire from a backyard ultra at 70km the other week due to severe quad pain which was unfortunate because otherwise was feeling pretty good! Definitely incorporating these into my next ultra prep.
Don't worry, I learned this lesson the hard way too! I had to side-step down the final mountain in my first ultra because my quads had blown. Pain is a good teacher 😂
@@andrewgraham5080 Wow! That's amazing! Congrats on getting your first 5k done; I always say that the journey to your first injury-free 5k is the hardest part. Believe it or not, it's easier to go from 5k to marathon distance than from poor health to your first 5k. You've done the hardest bit, so keep going! 😊🙏
@@ChrisBranch agreed. Before my change I couldn’t walk the hundred meters from my car into work. Many small steps it took to get to where I am today. Now I have signed up for next years Idrefjäll marathon.
Love it! Do you have any breakdowns or tips on how to plan the actual race day run, do you have a goal hr you lock in at the whole race or break it into sections/intervals? I dont see a lot of info out there for race day pacing
This is a great qustion, and definitely worthy of a video on its own! In short, my strategy is to go out in the low 130's and stay there for as long as possible. I personally find that I'm in a new 'chapter' after 7hrs where things get much harder, so I make sure I take it extra easy before then. I have landed on the HR of low 130's from research, but also trial and error. This seems to work for me at my age with my level of fitness. But keep a look out because I will definitely cover this in a dedicated video 🙏
Im enjoying your content Chris. Im an injured runner coming back from a tibial stress reaction so cross training and strength work in the gym. Have you a video of your "Pre hab, strength and plyo" routine? Im quite the novice and would enjoy learning a solid routine for the future ultra runner in me 😊
Thanks so much! And bad luck with the tibial stress reaction. I treated someone with that recently; I know what a pain they can be. And yes, I have more videos about all the strength and prehab I do coming in future videos. I'm going to put it all together as a program as well because all the details are a bit much for a single YT video, but I will be breaking it down into chunks here too. Best of luck becoming an ultrarunner ☺️🙏
you can get a tib bar which lets you load the tiabialis raises with plates, helps to keep the exercise in the strength maximizing rep range. great video especially compared to some of the meme exercises i've seen other runners doing
Yes, I totally need a tib bar in my armoury! I've been meaning to get one for ages. You definitely get to the point with tib ant raises where they're not enough. Thanks for your kind words, too. I appreciate it 😊🙏
Good stuff Chris! Keep it coming! I would like to know more about fitting leg strength and mobility exercises into my routine. I struggle with doing weights after my body has been taxed from long runs and if I do weights, I usually have to wait 48 hours before I feel safe to run again. How does one fit it all in?
Thanks so much, Josh! I appreciate that. And it's a great question. It's certainly the perennial problem for us runners. It's interesting that it takes you a couple of days to feel safe, though. I definitely feel a bit tight and achey the day after weights, but I use running to loosen up. Do you feel like you might get injured? The way I think about it is that, in my week, my interval days and my long run take the biggest toll on me, so I am careful to manage my strength training around these. But I still have a few days a week where I am running easy, and I don't mind doing this with DOMS from strength the day before, or even as a double-day. (I love double days, and would do it all the time were it not for work!). I am in the process of writing more videos on this topic, and I will also be releasing a program to solve this exact problem. I think I have honed my exercises to fit perfectly into two 45-min workouts and cover everything we need as runners. This will be out soon 😊🙏
Thanks for this video, Chris. I would love to see a video about how you train your MIND for an ultra. In my experience, my brain is often the weakest link in doing long distance runs. I get bored or lose focus and it’s a struggle to keep going or stay positive. How do you handle that during a 100 mile race?
I think this is a great idea, I'd been thinking something similar myself. I have a few ideas on how to present it, I'll get scripting and have it out soon! In the meantime, everything you said is _normal_ ! The first step is accepting all those thoughts. ... but I'll share some other ideas in the video ☺️🙏
I imagine a percentage would be a better way to do it, but I've never been that geeky with it 🤦♂️😂. I just do what is practical; so I do warm-up sets to a working weight, and use 5kg plates each side to build up to that weight, then I just remove a 5 for each drop, so I'm reducing it by 10kg each time. This is with squats, of course, but with other movements where my starting weight isn't so high, my goal would be to get at least 5-reps on each drop. When I've dropped down so much I can go beyond 10 reps, that's where I max out. Hope that makes sense! 😊🙏
I messed up my knee about 2 months ago running on trail and swapped to an indoor bike to try and get myself back in running shape but so far it hasn't worked...glad I found this video!
Cycling can be great cross-training, but I don't think it builds strength in the same way as this sort of stimulus in this video. I hope these help, and I wish you the best with your recovery and training 😊🙏
Thanks Chris look forward to more details of the 45 minute workouts
Thank you. Had to retire from a backyard ultra at 70km the other week due to severe quad pain which was unfortunate because otherwise was feeling pretty good! Definitely incorporating these into my next ultra prep.
Don't worry, I learned this lesson the hard way too! I had to side-step down the final mountain in my first ultra because my quads had blown. Pain is a good teacher 😂
Tib bar 👌. They’re awesome.
I so need one in my life 🤦♂️😂
I'll get one and make and feature the results in another video 👌
Thanks Chris, this is just what I need for my first 50k! Will take it easy as just recovering from an injury but good to know what to aim for. 👍
I'm so pleased it helped! And yes, definitely take it easy after injury, but I hope these help keep you strong for your first ultra 😊🙏
Ah a fellow knees-over-toes connoisseur
Haha yes! I'm a big fan of his and have gained a lot from his work personally and for my patients :)
Great video Chris and perfect timing as I've been looking for something to strengthen my knees.
Thanks, Mike! This set of exercises will really help 😊🙏
Thank you ✌🏻💪🏼🙏🏻
You're most welcome! I hope they help 😊🙏
@ChrisBranch hugely honestly
The Knowledge and inspiration - I'm truely starting to find joy in my running - 100kms in 12 weeks and 5 days now
Wonderful info. Thanks Chris. Greetings from Lapland.
Welcome! I hope all is well up in Lapland 😊🙏
@@ChrisBranch life is grand in the far north. Ran my first 5k today, 36:14! Not bad I think, considering 2 1/2 years ago I weighed 203kg!!!
@@andrewgraham5080 Wow! That's amazing! Congrats on getting your first 5k done; I always say that the journey to your first injury-free 5k is the hardest part. Believe it or not, it's easier to go from 5k to marathon distance than from poor health to your first 5k. You've done the hardest bit, so keep going! 😊🙏
@@ChrisBranch agreed. Before my change I couldn’t walk the hundred meters from my car into work. Many small steps it took to get to where I am today. Now I have signed up for next years Idrefjäll marathon.
@@andrewgraham5080 incredible! I wish you the very best with it 🙏
Some great looking exercises here, Chris! Thanks for sharing! I look forward to including them in my routine!!
Thanks, Tom! I hope they help 😊💪🙏
Love it! Do you have any breakdowns or tips on how to plan the actual race day run, do you have a goal hr you lock in at the whole race or break it into sections/intervals? I dont see a lot of info out there for race day pacing
So true! There are 47,234 videos on marathon pacing, but not ultras...
This is a great qustion, and definitely worthy of a video on its own! In short, my strategy is to go out in the low 130's and stay there for as long as possible. I personally find that I'm in a new 'chapter' after 7hrs where things get much harder, so I make sure I take it extra easy before then. I have landed on the HR of low 130's from research, but also trial and error. This seems to work for me at my age with my level of fitness. But keep a look out because I will definitely cover this in a dedicated video 🙏
Im enjoying your content Chris.
Im an injured runner coming back from a tibial stress reaction so cross training and strength work in the gym. Have you a video of your "Pre hab, strength and plyo" routine? Im quite the novice and would enjoy learning a solid routine for the future ultra runner in me 😊
Thanks so much! And bad luck with the tibial stress reaction. I treated someone with that recently; I know what a pain they can be.
And yes, I have more videos about all the strength and prehab I do coming in future videos. I'm going to put it all together as a program as well because all the details are a bit much for a single YT video, but I will be breaking it down into chunks here too.
Best of luck becoming an ultrarunner ☺️🙏
you can get a tib bar which lets you load the tiabialis raises with plates, helps to keep the exercise in the strength maximizing rep range. great video especially compared to some of the meme exercises i've seen other runners doing
Yes, I totally need a tib bar in my armoury! I've been meaning to get one for ages. You definitely get to the point with tib ant raises where they're not enough.
Thanks for your kind words, too. I appreciate it 😊🙏
Good stuff Chris! Keep it coming! I would like to know more about fitting leg strength and mobility exercises into my routine. I struggle with doing weights after my body has been taxed from long runs and if I do weights, I usually have to wait 48 hours before I feel safe to run again. How does one fit it all in?
Thanks so much, Josh! I appreciate that.
And it's a great question. It's certainly the perennial problem for us runners. It's interesting that it takes you a couple of days to feel safe, though. I definitely feel a bit tight and achey the day after weights, but I use running to loosen up. Do you feel like you might get injured?
The way I think about it is that, in my week, my interval days and my long run take the biggest toll on me, so I am careful to manage my strength training around these. But I still have a few days a week where I am running easy, and I don't mind doing this with DOMS from strength the day before, or even as a double-day. (I love double days, and would do it all the time were it not for work!).
I am in the process of writing more videos on this topic, and I will also be releasing a program to solve this exact problem. I think I have honed my exercises to fit perfectly into two 45-min workouts and cover everything we need as runners. This will be out soon 😊🙏
@@ChrisBranch I wrestle with this issue, too... Looking forward to the videos and program you're working on!
@@ChrisBranch I’m pushing 41 and don’t want to get injured. I want to run for life!
Thanks for this video, Chris. I would love to see a video about how you train your MIND for an ultra. In my experience, my brain is often the weakest link in doing long distance runs. I get bored or lose focus and it’s a struggle to keep going or stay positive. How do you handle that during a 100 mile race?
I think this is a great idea, I'd been thinking something similar myself. I have a few ideas on how to present it, I'll get scripting and have it out soon!
In the meantime, everything you said is _normal_ ! The first step is accepting all those thoughts. ... but I'll share some other ideas in the video ☺️🙏
Great video thanks for sharing. With your drop set for squats do you drop by a certain percentage or specific weight each time?
I imagine a percentage would be a better way to do it, but I've never been that geeky with it 🤦♂️😂. I just do what is practical; so I do warm-up sets to a working weight, and use 5kg plates each side to build up to that weight, then I just remove a 5 for each drop, so I'm reducing it by 10kg each time. This is with squats, of course, but with other movements where my starting weight isn't so high, my goal would be to get at least 5-reps on each drop. When I've dropped down so much I can go beyond 10 reps, that's where I max out. Hope that makes sense! 😊🙏