3:10-3:15 marathoner in my late 40s. I’ve had to incorporate plyo, band work, and weights to strengthen my hips, glutes, quads, and core areas to remain injury free. It prevents things like IT band injuries and overuse from the battery of high mileage (for me). Without it I find I’m more injury prone. Currently running 50-60 miles a week consistently.
Yupp after being a coach in powerlifting for two years and transitioning into running, 1 thing remains the same across the board. "How little can we do for maximal effect?" Less is always more when it comes to training.
MY APPROACH from a fairly serious runner: I run 6 times a week. 2 morning speed runs then an evening gym session on both those days (hard days hard). First gym session is a strength day and the other is plyo day. Works well for me to stay injury free and I feel plyos make me a more explosive and efficient runner
I'm also a former gym rat who lifted seriously for about 15 years and got pretty big and strong, but came back to running a couple of years ago. I'm glad I have the strength foundation and knowledge and I do think strength training has its place in marathon training as well as overall health and fitness, but it definitely takes a back seat. I now do a mix of bodyweight exercises and free weight training that isn't too intense maybe 3-4 days a week, and not for too long per session.
I am 35 years young. I started lifting weights at 13 and didn't get seriously into running until I was 32. I am grateful that I found lifting first because if it was the other way around I don't think I would lift as much or be as strong as I am.
I wish I didn't have to do physical therapy/strength training excercises, but I'm still not yet strong enough to run the milage I want without getting injured. I found that out the hard way. Someday I'll be strong enough to run a marathon, even if it takes a decade. LFG!
Are you approaching or over 40? Because strength training is supposedly more important for older runners than younger runners, according to PhD Physiologists, and some of the professional marathoners that coach and write books.
In my late 40s, it took me 3 tries to get my mileage up to 8 miles, I kept getting injured around 6 miles. Finally, I started at 3 miles for my weekly long run, and added a 1/2 mile every other week. First marathon at 54, seventh this year at 61. Keep going!!!
I am 36 going on 37. I do strength training at home, I have not touched a gym for more than 15 years now. I have been doing all my strength at home all these years because I just wanted to simple exercises to maintain my muscle mass and improve any sort of weaknesses/imbalances. Yes I do more of pilates type workout that focuses on glutes and core using bodyweight which is easier on the body for me than piling heavy bars and plates on my back. I got one simple kettlerbell that I use to add load, otherwise it's all just body work. I do find that it's improving my form, it's improved my knee drive and push off as well as my ability to just focus. I have read many years that running is a one-legged sport so working on single leg work and balance work can help improve this and therefore run better. But yes, none of this has helped me run faster at all. I must mention I only do 20 to 25 minutes max of any strength session, I think of it as a side dish to my running.
Strength training for me 2x/wk lower body usually consists of Single leg Bulgarian split squat, reverse lunges, single leg RDLs supported(then place the Dumbbell on my thigh using my hip flexor to lift and hold for 1-2secs) calf raises and seated calf raises, occ mix in hamstring curls leg extensions or hack squats/leg press. I also do upper body 1-2x/wk. I run 3-4x/wk and usually 1 day of basketball.
Holidays when I run the most. Finally don’t feel overwhelmed with the work schedule. Might spoil myself with a little more sleep but I’ll also treat myself with a little more mileage. I missed the gym sometimes. I don’t miss the shoulder aches and beat up legs and everything but that’s because I wanted to throw plates up. It’s so hard for me to think of strength training any other way. I know I have some imbalances and I need to work on them but when I start lifting, all I wanna do is gain my 30-40lbs back that i lost on this running journey. It’s such a mental conflict. But I am happy here. I feel better all around running. Im more confident as a runner these days than I ever was a lifter. Which is hard to explain because sure, i physically looked way better but the mental side of it. I don’t know running just does it. This was just word salad, I don’t know what I’m talkin about anymore
Clear and concise video Yowana🙏 !! 💯 % on board with your point on the law of specificity, running will improve your running over and above any other activity. If I could just offer one helpful addition to runner routines (actually everyone for that matter) it would be to add in Plyo exercises 2-3x/week. Simple exercises like Pogo hops, broad jumps, SL hops… are SUPER helpful for building up tissue tolerance, tendon stiffness, and building bone density.
I already got plantar fasciitis and popliteus muscle injuries from running 25-30 miles a week and thankfully recovering, but my physio said yes, I need strength training Btw, love these type of diss track vids bro, im all fired up 👊 bang!! 💥
Something else to consider is weight: at 5'11", 180lbs, 38yo... I'm not in bad shape, but I admittedly would decrease so much stress on my body and increase pace by losing 20-30lbs. Edit: realizing you addressed this at the end.👍
Sometimes, I don't feel like lifting but I stick to my routine because it's so important for health and longevity as a 50+ guy. I'm spending less than 2 hours per week though. The running, for me, is stress management. I just go out and run with my dog and nobody bothers me.😁🌞
As a person recovering from a back surgery (discectomy) back in late February I have found 2 days gym 3-4 days running has been nice for steady recovery and getting the miles in without additional injury. The 2 gym sessions only 40 min with a 2 mile slow treadmill run at the end so even at the gym I’m getting 4 miles in. My runs usually anywhere from 5-7 miles and if my body and responsibilities allow I’ll get a long run in between 8-13 miles. I’m trying to get back into marathon shape.. gained like 20 pounds during injury and surgery, down 17 of those pounds, and recently completed half marathon distance as a casual long run ** this is a lot harder when I’m pushing close to 40 and a wife and kid in 2nd grade lol.. body and responsibilities ain’t what they used to be 😂**
For me, over these winter months not loving the 20° - 30° temps, I decided my Spring A race is going to be a 10K. So with that I'm still running 4 days per week (1 long, 1 tempo, 1 interval season and 1 easy) but shortening the distance so that way I can add 30 minutes of lifting after each run as that is the only time my Dad/Hobby Jogger lifestyle permits. I have noticed I've gained weight with running and have lost weight in the past with lifting, so in regards to body composition I'm trying to lift a little more to lose weight to get faster over the spring/summer for the fall. Love the insights!
I'm started to become serious runner. what I did was 1hour swimming session 3 times a week and run 5-6 day a week and I can see the swimming session help maintain my muscle mass
I am a newer runner and I used to focus on strength training. I stopped for a while but I am in my early 40s now so I think I need to do more of this again. Only thing is my wrist has been hurting so I am limited on what I can do (planning to go get checked out at doctor soon).
Would love to see a video on your yearly outlook/training plan. Specifically, how many marathons is too many in one year? I am thinking 2 max is sustainable for a working professional...
Specificity and running more miles is obviously the top priority. I would say that going for plyometrics instead of heavy resistance training may be a better choice for most runners who hate the gym and don't want to get distracted from the sport itself. The studies also show they have similar benefits on the running economy and doing plyo work is also more specific than lifting heavy weights. I prefer doing both keeping only compound movements like barbell squats and RDLs on top of hops, box jumps etc
What is your opinion on sprint workouts in training for a HM or a marathon? I just got a hamstring strain doing a sprint workout, this is my first injury and i run consistently doing 100 miles monthly
I just did my first run this morning with my pair of Puma Magmax Nitro ! Great shoes, but was too hot here to realy enjoy a lot my run. First impressions is that b the bounce and grip are great but the lockdown in the heel is not that great even when using the last loopholes ... The foam was a bit too soft because of the heat ? Do you know if this Nitro foam works better in colder temperatures ? I thought it would be resilient to heat like Boost ...
Most pro runners to strength work but that doesn't mean lifting huge weights. Most people will need strenth work. Some of that will be the mitigate the bad effects of sitting infront of computers, steering wheels and some of that will be for performance. From my puny amateur 10 years of running experience at my club, unless gifted most people will benefit from strength training. That could be yoga, machines, bands, pilates.
yowana speaking of long runs, if it takes me 3 hours to run around 19 miles or little over 3 hours to run 19-20 should I be doing most my long runs over 2 and half hours every weekend? At easier pace? I also did notice barbell squats 5x5 helped my pace and speed but I need work on more weekly mileage
Also, strength training should be on the SAME DAY as workouts. And should be after you run. Put strength training on easy days, you won't feel as fresh on workout days. Put it on the same day as workout days, you'll be sore on your easy days, but will feel better on workout days.
I would say not much of any IF you do natural movement practices. Resting squat, hanging from stuff, sitting on the floor more, crawling etc... I'm 47 and it works wonders.
Im not training for a marathon or anything, just trying to become a faster hobby jogger but ive dropped down to basically just 2 strength workouts per week (which feels weird) and then I run the other days
Definitely. It's important to ramp up gradually - I've found success with adding a little and holding that level for three weeks, taking a down week and then building up again. Ramping up too quickly is one of the biggest injury risks so it's good to be conservative when starting out
I'm in my last week of my taper. Racing a marathon this Saturday. I decided to rest completely this week with no running at all, bcos I have some tibialus posterior tendinopathy.....like 1 out 10 pain right now....nothing major. Do you think cycling on an exercise bike during this week will help me in some way, or should I just chill ? Thanks.
I agree with you on a lot of things but def not this. Strength training is not comparable to NT boots or a climate controlled mattress. I think all runners would benefit from the injury prevention provided by strength training. I’m worried people (younger and less experienced runners esp) will think you are some sort of doctor or expert and forgo strength in lieu of more and more miles.
I think he made it quite clear that if you find yourself getting injured that you may need to incorporate strength training. Yowana said that he had a large base of strength training and youth on his side when he started, he also acknowledged that as we age it may become more critical to add back in strength training to maintain muscle and avoid injury. This isn’t the Dr. Yowana UA-cam channel, it’s clear that he’s a Hobby Jogger - I think younger runners will understand this.
Big disagree as strength training improves running exponentially and any real runner should make time for it….more muscle = faster running its THAT simple and is much more beneficial than just adding more miles
Bro I snort laughed when you said “What’s the maximum amount level of mileage we can sustain without getting fired, divorced or injured” 😂😂
This is the mantra of the hobby jogger lifestyle 😂
This line killed me 🤣
Faxxx 💦💦💦😂
3:10-3:15 marathoner in my late 40s. I’ve had to incorporate plyo, band work, and weights to strengthen my hips, glutes, quads, and core areas to remain injury free. It prevents things like IT band injuries and overuse from the battery of high mileage (for me). Without it I find I’m more injury prone. Currently running 50-60 miles a week consistently.
Have you gotten faster since yr late 30s?
Most people are gonna need strength training but the comment about minimal effective dosage is bang on.
Yupp after being a coach in powerlifting for two years and transitioning into running, 1 thing remains the same across the board. "How little can we do for maximal effect?" Less is always more when it comes to training.
@@JhulzPulls what about milage?
@@MichaelH1232 that too. If a certain amount works for you keep it. Just up it when you plateau for awhile.
MY APPROACH from a fairly serious runner: I run 6 times a week. 2 morning speed runs then an evening gym session on both those days (hard days hard). First gym session is a strength day and the other is plyo day.
Works well for me to stay injury free and I feel plyos make me a more explosive and efficient runner
Well said
“Shirt says gosh dang mileage, not barbell bench press” 😂😂😂 constantly some of the best one liners in running UA-cam history
It’s a niche market haha
I'm also a former gym rat who lifted seriously for about 15 years and got pretty big and strong, but came back to running a couple of years ago. I'm glad I have the strength foundation and knowledge and I do think strength training has its place in marathon training as well as overall health and fitness, but it definitely takes a back seat. I now do a mix of bodyweight exercises and free weight training that isn't too intense maybe 3-4 days a week, and not for too long per session.
Excellent point about age and muscle mass. Thank you for that reminder.
I am 35 years young. I started lifting weights at 13 and didn't get seriously into running until I was 32. I am grateful that I found lifting first because if it was the other way around I don't think I would lift as much or be as strong as I am.
I agree with you 100%!! Knowing about your weakness should be the priority before even thinking about jumping into strength program
I wish I didn't have to do physical therapy/strength training excercises, but I'm still not yet strong enough to run the milage I want without getting injured. I found that out the hard way. Someday I'll be strong enough to run a marathon, even if it takes a decade. LFG!
Are you approaching or over 40? Because strength training is supposedly more important for older runners than younger runners, according to PhD Physiologists, and some of the professional marathoners that coach and write books.
@flipperzero9662 yep...39
In my late 40s, it took me 3 tries to get my mileage up to 8 miles, I kept getting injured around 6 miles. Finally, I started at 3 miles for my weekly long run, and added a 1/2 mile every other week. First marathon at 54, seventh this year at 61. Keep going!!!
Hybrid Hobby Jogger here 🙋🏽♂️ 54 years young. Need to keep up my lean muscle by strength training but want the heart benefits of running. Great video
Good video as always
I am 36 going on 37. I do strength training at home, I have not touched a gym for more than 15 years now. I have been doing all my strength at home all these years because I just wanted to simple exercises to maintain my muscle mass and improve any sort of weaknesses/imbalances. Yes I do more of pilates type workout that focuses on glutes and core using bodyweight which is easier on the body for me than piling heavy bars and plates on my back. I got one simple kettlerbell that I use to add load, otherwise it's all just body work. I do find that it's improving my form, it's improved my knee drive and push off as well as my ability to just focus. I have read many years that running is a one-legged sport so working on single leg work and balance work can help improve this and therefore run better. But yes, none of this has helped me run faster at all. I must mention I only do 20 to 25 minutes max of any strength session, I think of it as a side dish to my running.
that offseason training "stop it" section was fire. no easy gains!
Strength training for me
2x/wk lower body usually consists of Single leg Bulgarian split squat, reverse lunges, single leg RDLs supported(then place the Dumbbell on my thigh using my hip flexor to lift and hold for 1-2secs) calf raises and seated calf raises, occ mix in hamstring curls leg extensions or hack squats/leg press. I also do upper body 1-2x/wk. I run 3-4x/wk and usually 1 day of basketball.
I would love to see Yowana's photos while he's lifting heavy weight before becoming an endurance runner
Holidays when I run the most. Finally don’t feel overwhelmed with the work schedule. Might spoil myself with a little more sleep but I’ll also treat myself with a little more mileage.
I missed the gym sometimes. I don’t miss the shoulder aches and beat up legs and everything but that’s because I wanted to throw plates up. It’s so hard for me to think of strength training any other way. I know I have some imbalances and I need to work on them but when I start lifting, all I wanna do is gain my 30-40lbs back that i lost on this running journey. It’s such a mental conflict. But I am happy here. I feel better all around running. Im more confident as a runner these days than I ever was a lifter. Which is hard to explain because sure, i physically looked way better but the mental side of it. I don’t know running just does it. This was just word salad, I don’t know what I’m talkin about anymore
Clear and concise video Yowana🙏 !! 💯 % on board with your point on the law of specificity, running will improve your running over and above any other activity. If I could just offer one helpful addition to runner routines (actually everyone for that matter) it would be to add in Plyo exercises 2-3x/week. Simple exercises like Pogo hops, broad jumps, SL hops… are SUPER helpful for building up tissue tolerance, tendon stiffness, and building bone density.
I already got plantar fasciitis and popliteus muscle injuries from running 25-30 miles a week and thankfully recovering, but my physio said yes, I need strength training
Btw, love these type of diss track vids bro, im all fired up 👊 bang!! 💥
Something else to consider is weight: at 5'11", 180lbs, 38yo... I'm not in bad shape, but I admittedly would decrease so much stress on my body and increase pace by losing 20-30lbs.
Edit: realizing you addressed this at the end.👍
Sometimes, I don't feel like lifting but I stick to my routine because it's so important for health and longevity as a 50+ guy. I'm spending less than 2 hours per week though.
The running, for me, is stress management. I just go out and run with my dog and nobody bothers me.😁🌞
Using 'caveat' as both a verb and noun in the same monolog. Love it! I'm a big fan of using nouns as verbs.!
As a person recovering from a back surgery (discectomy) back in late February I have found 2 days gym 3-4 days running has been nice for steady recovery and getting the miles in without additional injury. The 2 gym sessions only 40 min with a 2 mile slow treadmill run at the end so even at the gym I’m getting 4 miles in. My runs usually anywhere from 5-7 miles and if my body and responsibilities allow I’ll get a long run in between 8-13 miles.
I’m trying to get back into marathon shape.. gained like 20 pounds during injury and surgery, down 17 of those pounds, and recently completed half marathon distance as a casual long run
** this is a lot harder when I’m pushing close to 40 and a wife and kid in 2nd grade lol.. body and responsibilities ain’t what they used to be 😂**
For me, over these winter months not loving the 20° - 30° temps, I decided my Spring A race is going to be a 10K. So with that I'm still running 4 days per week (1 long, 1 tempo, 1 interval season and 1 easy) but shortening the distance so that way I can add 30 minutes of lifting after each run as that is the only time my Dad/Hobby Jogger lifestyle permits. I have noticed I've gained weight with running and have lost weight in the past with lifting, so in regards to body composition I'm trying to lift a little more to lose weight to get faster over the spring/summer for the fall. Love the insights!
💥 Bang on.
I'm started to become serious runner. what I did was 1hour swimming session 3 times a week and run 5-6 day a week and I can see the swimming session help maintain my muscle mass
I am a newer runner and I used to focus on strength training. I stopped for a while but I am in my early 40s now so I think I need to do more of this again. Only thing is my wrist has been hurting so I am limited on what I can do (planning to go get checked out at doctor soon).
I started running in adidas sambas cause that’s all I had lmao, another great video bro
Would love to see a video on your yearly outlook/training plan. Specifically, how many marathons is too many in one year? I am thinking 2 max is sustainable for a working professional...
Completely agree! Hills aka running specific strength.
Would love to see an old pic of your weight lifting days, perhaps on the supwell app, and the difference with your 100 miles body
Currently I can run maybe 3-5 miles at a 9:10 pace without getting tired . I can say my core needs work man I just wanna keep getting better
I took Kendrick’s Roman numeral 7 to refer to luck. Sayin to stop depending on luck, and instead depend on his love and protection
What do you do before running then? Do you warm up, stretch before every run?
The Ozempic mindset lmao
Down week for mileage but peaking on bars
Let's get those strength!
when people say shoes are good for a lighter runner... what's a heavy runner? as in 90kgs or 80kgs or is it dependent on height.
Specificity and running more miles is obviously the top priority. I would say that going for plyometrics instead of heavy resistance training may be a better choice for most runners who hate the gym and don't want to get distracted from the sport itself. The studies also show they have similar benefits on the running economy and doing plyo work is also more specific than lifting heavy weights. I prefer doing both keeping only compound movements like barbell squats and RDLs on top of hops, box jumps etc
I have a feeling that Yowana is trolling me with the steel wool socks 😅🤣🤣
What is your opinion on sprint workouts in training for a HM or a marathon? I just got a hamstring strain doing a sprint workout, this is my first injury and i run consistently doing 100 miles monthly
When are you re-stocking the hobby jogger hats?
next few weeks!
I just did my first run this morning with my pair of Puma Magmax Nitro !
Great shoes, but was too hot here to realy enjoy a lot my run.
First impressions is that b the bounce and grip are great but the lockdown in the heel is not that great even when using the last loopholes ...
The foam was a bit too soft because of the heat ? Do you know if this Nitro foam works better in colder temperatures ? I thought it would be resilient to heat like Boost ...
Straight bars
yes!!! 100%.
From Mr 50 miler himself!!! 💪🏽🙌🏽
LOL screwing over big pharma is the strangest yet most effective running motivation I’ve had
🤣🤣🤣
Dude, been running consistently since 2016 so coming up closely to the 10 year mark. That "DIPA Sleepa" line had me rolling. Good grief!
Not necessarily the right or only answer, but “Drop it like it’s hot” was on Snoop’s 7th album 🤷♂️
Without strength training you will run your self into an injury not if but when .
Red Tailed Buzzards technically ☺️
Most pro runners to strength work but that doesn't mean lifting huge weights. Most people will need strenth work. Some of that will be the mitigate the bad effects of sitting infront of computers, steering wheels and some of that will be for performance. From my puny amateur 10 years of running experience at my club, unless gifted most people will benefit from strength training. That could be yoga, machines, bands, pilates.
yowana speaking of long runs, if it takes me 3 hours to run around 19 miles or little over 3 hours to run 19-20 should I be doing most my long runs over 2 and half hours every weekend? At easier pace? I also did notice barbell squats 5x5 helped my pace and speed but I need work on more weekly mileage
Also, strength training should be on the SAME DAY as workouts. And should be after you run. Put strength training on easy days, you won't feel as fresh on workout days. Put it on the same day as workout days, you'll be sore on your easy days, but will feel better on workout days.
Do I have to look at the big picture... even when it is a black velvet painting of older Elvis?
I would say not much of any IF you do natural movement practices. Resting squat, hanging from stuff, sitting on the floor more, crawling etc... I'm 47 and it works wonders.
“DIPA sleep-A” 😂
🤔 I should probably weigh in (pun intended) on trying to obtain that skinny runner body, and the effects of muscle loss as one ages. Podcast?
MILEAGE IS FREE BABY
Just realised while watching this video, you are in many ways like the sam sulek of running
BFM checking in
Im not training for a marathon or anything, just trying to become a faster hobby jogger but ive dropped down to basically just 2 strength workouts per week (which feels weird) and then I run the other days
Also i understand this video is not really for me haha
There are bros out here that can run sub 3 marathon at 220lbs. I’m gonna keep smashing weights AND miles. That’s just me.
Where my hybrid homies at? 💪🏽
💪🏾
🦾
💪
💪🏼
💪🏼
Yeee
Can a new runner run too much at the start?
Definitely. It's important to ramp up gradually - I've found success with adding a little and holding that level for three weeks, taking a down week and then building up again. Ramping up too quickly is one of the biggest injury risks so it's good to be conservative when starting out
@@supwell Yeah, my marathon plan follows the same pattern. 3 on 1 recovery.
I'm in my last week of my taper. Racing a marathon this Saturday. I decided to rest completely this week with no running at all, bcos I have some tibialus posterior tendinopathy.....like 1 out 10 pain right now....nothing major. Do you think cycling on an exercise bike during this week will help me in some way, or should I just chill ? Thanks.
After turning 45 this past Sunday, this is why we cannot just run everyday....
Bro. Drop the top 5 best race day shoes for 2024 video. We know u have all the race day shoes. 😂 let the people knowwww
Supwell Chicken Hawks in the chat !!!! #Supwell Demon Slugs.
👍🏻
DIPA SLEEPA 😂
You did strength training?! 😂✌️
I agree with you on a lot of things but def not this. Strength training is not comparable to NT boots or a climate controlled mattress. I think all runners would benefit from the injury prevention provided by strength training. I’m worried people (younger and less experienced runners esp) will think you are some sort of doctor or expert and forgo strength in lieu of more and more miles.
I think he made it quite clear that if you find yourself getting injured that you may need to incorporate strength training. Yowana said that he had a large base of strength training and youth on his side when he started, he also acknowledged that as we age it may become more critical to add back in strength training to maintain muscle and avoid injury. This isn’t the Dr. Yowana UA-cam channel, it’s clear that he’s a Hobby Jogger - I think younger runners will understand this.
Big disagree as strength training improves running exponentially and any real runner should make time for it….more muscle = faster running its THAT simple and is much more beneficial than just adding more miles
And strength will keep you upright when you get to the end of that 20+ miler and your exhausted and your form is going to $hit
How many miles do you run per week? What’s your marathon PB? Just curious
Nonsense this is such backward thinking. If you want longevity in this sport ie running when you are in your 70’s then do S&C.
32:02
Video Summary: mileage. Milage. MILAGE. MILAGE!!!! 🏃♀🏃♀🏃♀