Why does everybody say you need to lift heavy weights, but Kipchoge does the exact opposite?

LateRunnerPhil wrote:

Mikeh33 wrote:

I don’t think anyone knowledgeable says a marathoner needs to lift heavy. That’s really for sprinters/middle distance runners.

Middle distance runners don't need to lift heavy either. Here from El Guerrouj:

Half-squat 6 x 20 reps with 25 kg bar; Half-squat 4 x 16 reps with 30 kg bar

That's very low weight for someone who can run a 3:43 mile. Around 40-50% of his body weight, with half squats.

I'd say only 100-200m runners need to lift very heavy, and 400m heavy. After that the aerobic demands become too important, that's why you don't see bodybuilders run a fast 800m or longer but they can still do decent short sprints.

Here a quote from legendary Craig Mottram:

" A month ago I did a stint of lifting weights, things like squats and lunges but I found that the quality of my running sessions was affected so we decided to stop the weights. Now I just concentrate on core stability and body weight exercises and let the terrain at places like Falls Creek and Ferny Creek give me the strength in my legs. "

IF a distance runner is able to train on hills, that would be ideal. Everyone who did a real free weight session and noticed the muscle soreness afterwards can tell you, it will negatively impact your training due to taking many days to recover.

well,, wrote:

LateRunnerPhil wrote:

Middle distance runners don't need to lift heavy either. Here from El Guerrouj:

Half-squat 6 x 20 reps with 25 kg bar; Half-squat 4 x 16 reps with 30 kg bar

That's very low weight for someone who can run a 3:43 mile. Around 40-50% of his body weight, with half squats.

I'd say only 100-200m runners need to lift very heavy, and 400m heavy. After that the aerobic demands become too important, that's why you don't see bodybuilders run a fast 800m or longer but they can still do decent short sprints.

Here a quote from legendary Craig Mottram:

" A month ago I did a stint of lifting weights, things like squats and lunges but I found that the quality of my running sessions was affected so we decided to stop the weights. Now I just concentrate on core stability and body weight exercises and let the terrain at places like Falls Creek and Ferny Creek give me the strength in my legs. "

IF a distance runner is able to train on hills, that would be ideal. Everyone who did a real free weight session and noticed the muscle soreness afterwards can tell you, it will negatively impact your training due to taking many days to recover.

^This.

Almost all studies are made on hobbyjoggers. If you take such a runner and add a new training stimulus he will improve, but if you are an elite you have to ask yourself which will give the biggest benefit: concentrate on lots of runnng, lots of hill and some core and bodyweight exercises - or do heavy lifting that perhaps will have a negative impact on the quality of your running.

well,, wrote:

LateRunnerPhil wrote:

Middle distance runners don't need to lift heavy either. Here from El Guerrouj:

Half-squat 6 x 20 reps with 25 kg bar; Half-squat 4 x 16 reps with 30 kg bar

That's very low weight for someone who can run a 3:43 mile. Around 40-50% of his body weight, with half squats.

I'd say only 100-200m runners need to lift very heavy, and 400m heavy. After that the aerobic demands become too important, that's why you don't see bodybuilders run a fast 800m or longer but they can still do decent short sprints.

Here a quote from legendary Craig Mottram:

" A month ago I did a stint of lifting weights, things like squats and lunges but I found that the quality of my running sessions was affected so we decided to stop the weights. Now I just concentrate on core stability and body weight exercises and let the terrain at places like Falls Creek and Ferny Creek give me the strength in my legs. "

IF a distance runner is able to train on hills, that would be ideal. Everyone who did a real free weight session and noticed the muscle soreness afterwards can tell you, it will negatively impact your training due to taking many days to recover.

^This.

Almost all studies are made on hobbyjoggers. If you take such a runner and add a new training stimulus he will improve, but if you are an elite you have to ask yourself which will give the biggest benefit: concentrate on lots of runnng, lots of hill and some core and bodyweight exercises - or do heavy lifting that perhaps will have a negative impact on the quality of your running.