Are you a runner who's been struggling to improve your race times despite following a strict training regimen? Are you confused about which strength training exercises to include in your routine? If yes, then you're in the right place!

In this video, we discuss a groundbreaking paper published in 2022 that offers valuable insights into optimizing your strength training for better race times. We reveal the gym routines that you might be doing that are a waste of time and share examples of exercises that you should include in your routine.

We take Cody, a marathon runner, as an example to show you how runners should be adopting heavy resistance training instead of lighter, high rep, or isometric exercises. We debunk the myth that strength training will make you bulky and explain how it can enhance your running capabilities.

We also address the issue of delayed onset muscle soreness (DOMS) and provide strategies for dealing with it. We show you how to strategically place strength training throughout the week, so it doesn't disrupt your regular training.

If you're a runner looking to optimize your strength training and achieve better race times, then this video is a mustwatch. Join us to learn how to run smarter, not harder!

Resources:

Paper 1: Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Metaanalysis https://pubmed.ncbi.nlm.nih.gov/36370...

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00:00 Intro
00:30 Myth of Lighter Exercises
00:59 Putting on Muscle
01:30 Runner vs Body Builder
01:50 Correct Running Exercises
02:24 Squat Technique
02:46 Lunge Technique
03:06 Calf Raise Technique
03:30 Deadlift Technique
04:00 Exercise Dosage & Progressions
04:34 Soreness Troubleshooting
05:10 Negotiating DOMS
06:07 Strength Timeframes & Weight
07:15 Troubleshooting Grip Issues

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