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@rubenscheers1490
13 күн бұрын
Hi, Thanks for the great content! I am running my first marathon the 20th of octobre in Antwerp, Belgium. Do you think it would still be possible to add this to my training (currently 4 times/week running, 1 time strength/stability without weights)? Could this be beneficial, knowing the marathon is already one month from now. Greetings from Belgium.
@RunSmarterwithBrodieSharpe
13 күн бұрын
@@rubenscheers1490 thanks for watching Ruben, I’d say it might be risky given the high mileage you probably have and then the taper so perhaps hold off until the next race
@RunSmarterwithBrodieSharpe
13 күн бұрын
@@rubenscheers1490 if you go to my marathon playlist there will be a few other things you can try now to get faster race times.
@General1Cal
20 күн бұрын
I did a month of heavy lifts on my legs and still kept a good run for the month ended up hurting my leg upper thigh and right Achilles heel and now just healing 😭
@LaurentSaintJean
21 сағат бұрын
Same for me 😢
@RossKempOnYourMum01
15 күн бұрын
I'm of the (controversial) opinion that zone 2 or slow running is massively overrated. I dropped my slow runs and now only do threshold, VO2 max, speed reps and weights. So far I'm making progress. I do have a base built up over about 15 years though. So maybe a beginner would get injured without building that base with slow running?
@z3115
6 күн бұрын
I think the appeal of primarily doing zone 2 runs is the relatively low risk of injury compared to the other types of runs you mentioned. I would put weight lifting in a separate category though, the evidence seems to show that it’s beneficial for most people. But for higher intensity runs it seems like a case of “more risk, more reward”, where the potential gains in performance are higher but the risk of injury is also higher. Especially for “beginners” or those without a strong aerobic base. Just my 2 cents!
@katiepowell28
3 күн бұрын
I agree... I think zone 2 is good and fine for building up the endurance for longer runs without hurting yourself, especially beginners, but doing hours of slow runs every week almost certainly won't make you much faster. That's why people will spend literally years doing them and still say they see zero improvement in speed lol. Threshold is where it's at for sure. I never used to do zone 2 runs because I honestly had never heard of it, and always pushed myself on runs, and saw tons of improvement in speed. And I think strength training goes hand-in-hand to an extent for building more power and for building/maintaining to muscle needed to support your ligaments through distance running injury free.
@quincyfreeman2901
19 күн бұрын
Video is pretty good, but the studies have some issues and I at least think you missed an opportunity to discuss what is one of the most important parts - when, how, and why does one implement each option? The intent and goal of the studies is not clear here as well, which is an issue because it’s an odd comparison of 2 weight training options vs. just adding running intervals to your training. Adding weight training vs. adding more running are 2 pretty massively different approaches. Aside from the 2 sessions, are all people doing the exact same workouts, relative to their own ability? The irony is that the results generally make sense and check out when compared to other data and tested training methods. One of my biggest gripes, though, is with the choice to title the 3rd group as “explosive”. I’d bet my paycheck that the differences reported have little to do with how explosive individuals attempted to be on the concentric portion, and are primarily due to the weights and rep schemes. Heck, most people would not consider any of the exercises chosen to be “explosive” to begin with. Just one of the many smaller things that makes me lose faith in the integrity of the study, despite the general high level results vaguely seeming appropriate.
@thenayancat8802
24 күн бұрын
12 reps in an explosive program seems weird, usually I can only get 5 or so explosive reps unless I'm using very little weight, even on exercises I'm pretty good at
@RunSmarterwithBrodieSharpe
22 күн бұрын
@@thenayancat8802 I haven’t personally tried it out myself, but it will just require lighter weights in order to achieve the 12 reps. You can always personalise it and lower the reps if you wish.
@thenayancat8802
22 күн бұрын
@@RunSmarterwithBrodieSharpe coming from climbing, explosive reps are usually super focused on quality and rate of force development, which tends to fall off fairly quickly. The concentration and coordination needed to be super explosive falls off for me
@seanchristieprasadvanerven7370
20 күн бұрын
@@RunSmarterwithBrodieSharpe so 12RM ERT is lower weight? so you'll check whether you can do 12 but impossible to do 13 right? Same as 6RM. And on Tuesday you'll do a HIIT, HRT and ERT? And Thursday also?
@RunSmarterwithBrodieSharpe
20 күн бұрын
@@seanchristieprasadvanerven7370 correct with the 12 rep. Whatever weight that allows good quality explosive reps and if quality starts to suffer at 13 reps then it’s a good weight. You wouldn’t do all 3 of these protocols at once. Choose 1 HIIT, heavy or explosive based on your weaknesses or upcoming goals
@ForzaOwnz
15 күн бұрын
Explosive doesn't mean heavy, it's about moving weight quickly. For example hex bar jumps can be done with like 15% to 30% of squat 1rm. It's explosive af without being slow or slowing
@glehman
18 күн бұрын
Nice work Brodie
@RunSmarterwithBrodieSharpe
18 күн бұрын
@@glehman thank you 🤩
@pedromartinezlopez
24 күн бұрын
Great video, just in time as I start my marathon planning. I'm currently doing 4 exercises: back squats, single leg calf raises, Bulgarian split squat and single leg deadlift. I'm going to decrease my rep range to 5-8 from 8-12. Would you also recommend me to swap any of the exercises for the leg extension or other exercise?
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@pedromartinezlopez well done. I’d recommend going to DL deadlifts if you want that low rep range. All others look great and leg extension maybe isn’t necessary. It’s the dosage that matters. Thanks for watching.
@brum293
20 күн бұрын
Don’t forget upper body. It’s been shown to also improve running economy in long distance running. Do at least one pull exercise and one push. For example bench press and chins. 4 sets/each per week. Rep range >=80% 1 rep max (1-8 reps). Add variety by alternating between horizontal and vertical push/pulls. For example bench press, overhead press, chins, rows.
@pedromartinezlopez
20 күн бұрын
@brum293 I didn't include upper body exercises in my first comment to keep it short but I do supersets, alternating lower and upper body exercises (push, pull and core). This way I can keep the whole workout under 45 minutes with 2 minute rest between lower body exercises.
@brum293
20 күн бұрын
@@pedromartinezlopez Ah I see. I think you can cut it down even further if you want. I do 30 min full body 2x/week. 2 warm up sets per exercise then 2 heavy sets. 3 exercises per session: legs, push, pull. Alternating between an A and a B workout per week. So in total 6 exercises. No supersets. ~2 min rest.
@pedromartinezlopez
20 күн бұрын
@brum293 you only do 1 leg exercise per session? I do 4 leg exercises (squat, SL calf raises, Bulgarian split squat, deadlift).
@sandiegojoey1
24 күн бұрын
Good stuff Brodie, can't wait to see how your next Hyrox goes. I think the guys at Race Brain should have you on, you have a lot of good knowledge to share.
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@sandiegojoey1 thanks mate. Definitely a lot of things I want to change for the next one 💪
@JohnRhodes-lv3rg
18 күн бұрын
The deadlift/power clean really helps running also. Builds up the posterior chain!
@douglasdueno
22 күн бұрын
Awesome resources! Mind sharing the link from the paper referenced in the video?
@RunSmarterwithBrodieSharpe
22 күн бұрын
@@douglasdueno you’re welcome. Titles of the papers are in the video description. Googling the paper titles will take you to the right page.
@malcolmcolindixon
24 күн бұрын
14km/h is not 6.5mph, more like 8.7! Definitely going to try the high resistance training. Thanks.
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@malcolmcolindixon damn it! How did I get that wrong 🫣🤦♂️
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@malcolmcolindixon I guess those starting at 6.5mi will be doing their treadmill test for a lot longer 😅 at least the final numbers that are useful will still be relevant
@ow_lars8780
17 күн бұрын
Calve training may be very good for injury prevention
@yanjiehao
23 күн бұрын
Hi, i am currently training with 4 running days per week on Tuesday (easy) , Thursday (interval), Friday (easy) and Sunday (Long Run).....How would you recommend me to implement the strength training? Thanks 😊
@RunSmarterwithBrodieSharpe
23 күн бұрын
@@yanjiehao thanks for watching. I’d strength on Monday, and Wednesday if you want. As another option. Monday and then do run and strength Friday followed by rest on Saturday.
@mikes5764
23 күн бұрын
Thanks for sharing! Very interesting content. I like that it is backed up by science and you explain the protocols well 👌🏻🙏🏻.
@RunSmarterwithBrodieSharpe
23 күн бұрын
@@mikes5764 you’re welcome. Glad You enjoyed.
@HectorKenzo
24 күн бұрын
Nice video! Subscribed
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@HectorKenzo amazing 🤩
@alanshrimpton6787
24 күн бұрын
Wondering when in your 12 to 16 week running program when to do it. I assume start in your 1st 4 weeks 2 to 3 times a week and by the end just maintain 1 or 2 times for the last phase?
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@alanshrimpton6787 that would be a good approach. I don’t think there is a best way to do it. It wouldn’t make sense to do it during your high volume weeks
@sensis3235
22 күн бұрын
What if you can't run 14km/hour for 3 min? Would I just start lower at 13. I'm a bit too fat to move that fast.
@RunSmarterwithBrodieSharpe
22 күн бұрын
@@sensis3235 yes I think starting slower is perfectly fine, you’ll still get the data points you need.
@SSrutbe
12 күн бұрын
Is it the point you can’t sustain the 3 mins you count ? Or only the 3min speed you complete ?
@RunSmarterwithBrodieSharpe
12 күн бұрын
@@SSrutbe my interpretation is the point you can’t sustain 3 mins. Essentially your current speed at the point of exhaustion
@SSrutbe
12 күн бұрын
@@RunSmarterwithBrodieSharpe thought so. Thanks for this. I’m gonna try within the week. I did manage 11.3mph for nearly 5 mins before (last month) but will see where I’m at with this method
@joelmartinez2668
21 күн бұрын
I just crank on the bike or rower for strength for running
@aubreynewman3741
19 күн бұрын
It won’t build strength once you are well trained, couple years of running
@azteacher26
24 күн бұрын
So what was the best method??
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@azteacher26 depends on your goals. But like I mentioned if you are a long distance runner then the heavy resistance is up your alley 👏
@Cloppa2000
24 күн бұрын
At 5:20 - Are you sure??? You can't increase your 1RM in any exercise by 100kg in 4 weeks no matter who you are or what lifting protocol you use! If you don't believe me just try it!!
@RunSmarterwithBrodieSharpe
24 күн бұрын
@@Cloppa2000 I was just as surprised as you were. My guess was these elite runners just didn’t know how to recruit as many muscle fibres or were that experienced in being exposed to that kind of lifting. So the benefits weren’t more of a neuromuscular awakening. Like I said, that’s why guess but that’s the numbers the researchers reported.
@Cloppa2000
23 күн бұрын
@@RunSmarterwithBrodieSharpe Not that it matters to the context of the video, but I'd go as far as to say that number is a mistake in the report. I discovered strength training a few years back and from not lifting weights at all, increased my Squat and Deadlift by 50kg over 6 months. I know leg press is different, but still I cannot believe that number. If anyone ever replicates this please let us know.
@quincyfreeman2901
19 күн бұрын
You are absolutely correct. This is probably 2-3x more than the most I’ve ever heard of someone improving at any exercise/movement ever in even 1-2 months. Additionally, to suggest that Elite runners could improve that much with what should already be a fairly powerful/responsive neurological system already is nuts and completely ignoring loads of well established principles. There’s a reason experts say that new people typically see the fastest progress. There are plenty of other issues with this study, so it’s either a misprint, an oversight in the procedure that warped the results, or these people just don’t know what they are doing. My guess is that participants in the process of finding their 6 rep max got a bit burnt out. 5% jumps are pretty small, so they likely did way too much work leading up to find their initial max, not to mention that they are doing it for a ridiculous SIX different exercises? Talk about overloading. So all of this will skew the maxes lower than reality. Then, over the 4 weeks, their bodies got more accustomed to the overall training load and movements, allowing them to maintain much more energy and strength while retesting, and they didn’t need to do anywhere near as many reps/sets of increasing weight, as they already would’ve had a sense of their maxes. Even with all this, 100kg sounds bonkers… As a new lifter, it took me 4-6 months back in the day to see an increase like that on leg press.
@b09d4n
22 күн бұрын
Did you improve any of your running? You preach the same studies over and over but it seems that you remained at the same level regarding the running.
@RunSmarterwithBrodieSharpe
22 күн бұрын
Haha I love this comment. I hope I am not being confused as a 'running youtuber'. I am first and foremost a physio who like sharing running research. Personally, I haven't raced or ran for time in years and so I don't think i'd be the best individual to follow to see whats working. Hence, it's probably best to fall back on large sample sizes and data :)
@xero9696
3 күн бұрын
@@RunSmarterwithBrodieSharpe here’s my two cents on this matter. Just because someone knows something and preaches it doesn’t always mean they can put it into practice. Example I have friends who have preached something to me and we’ve both done that training but I’m significantly faster. I don’t really know the specifics and science behind it they do but I don’t and even so I’ve reached a 2:30:20 marathon and they’ve yet to break 3 hours. So you can’t pin someone against a knife just because they can’t put it into practice.
@jospinthompson4294
19 сағат бұрын
Seems like a recept for injury to me. This is not really feasable especially as 'recreational' runners will be susceptable surely.🤔
@RunSmarterwithBrodieSharpe
14 сағат бұрын
@@jospinthompson4294 hence the message to start light and eventually/gradually add the weight until it is heavy. You’d be surprised how safe strength training is compared to running itself.
@novizxc
17 күн бұрын
Where is the paper?
@RunSmarterwithBrodieSharpe
17 күн бұрын
@@novizxc the title of the paper is in the description if you’d like to google it.
@Anonymous-nn4sk
23 күн бұрын
6.5 miles per hour does not equal 14 kilometres per hour
@RunSmarterwithBrodieSharpe
23 күн бұрын
@@Anonymous-nn4sk yes the comments are flooding in 🫣 I don’t know how I missed that but can’t change it now unfortunately
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