Runner's Weight Lifting Program.

Runningart2004 wrote:

MisinformationObserver wrote:

Make sure you're training the correct muscles, though. Specifically the obliques and abductors. Rupp, Farah and even Seb Coe ran well DESPITE doing squats. It just speaks to their talent that they were able to overcome the squats counteractive effects.

Now you are just trolling. So you are saying the obliques and abductors are the main active muscles in a running gait??

EMG activity while running/walking at different speeds:

https://www.cs.cmu.edu/~hgeyer/Teaching/R16-899B/Papers/Gazendam&Hof07Gait&Posture.pdf

Alan

Believe me, I was as surprised as anyone when I started studying gait and biomechanics. I had to unlearn 40 years of what I thought was the correct way to train. One positive is that I found out why I was getting injured all the time.

MisinformationObserver wrote:

Runningart2004 wrote:

Now you are just trolling. So you are saying the obliques and abductors are the main active muscles in a running gait??

EMG activity while running/walking at different speeds:

https://www.cs.cmu.edu/~hgeyer/Teaching/R16-899B/Papers/Gazendam&Hof07Gait&Posture.pdf

Alan

Believe me, I was as surprised as anyone when I started studying gait and biomechanics. I had to unlearn 40 years of what I thought was the correct way to train. One positive is that I found out why I was getting injured all the time.

So you are right....but others who have studied gait and biomechanics are wrong?

What are the muscles which contribute the most to the running gate?

Alan

The Angel of Death wrote:

5 days of lifting is an unrealistic and unnecessary.

Don't criticize what you have not read or tried. Thousands are doing this. You lift for less than ten minutes on each of those days, and you are not allowed to experience any fatigue; if you did, you broke the rules by lifing too heavy. Here's my routine:

During ad break #1, limber up a bit

During ad break #2: walk out to shed, pick up my bar and do 5 deadlifts. Then 5 pullups. Then pick up the dumbell and do 5 presses left and right.

During ad break #2: same

Done for the day.

Make it a daily habit. The important thing is the neural skill of getting stronger. There is no fatigue, in fact it's refreshing and makes you feel a LOT better if you ran hard earlier in the day.

If someone said you could get good at pullups by having a doorway bar and doing a couple each time you walked under the door, would that surprise you?

Runningart2004 wrote:

I don't follow Don Dan Jan John or any other "famous trainer enter program here". Your best strength coaches you'll never see write a book or sell a program.

Alan

You ought to. He does not 'sell a program'. He has been coaching high schools, college, pro teams and more recently advising government organisations/military for a decade. Possibly the UK's best S&C college, St. Mary's (where the Kenyans live in London) flies him in to be a visiting lecturer each year. Almost all content is free. And you'd pretty much agree with all he writes. His forum is full of very experienced ex-athletes trying to "grow old sensibly" and he's a huge advocate of reasonable training.

BTW he threw the hammer to national standards in the USA for many years, and competes in Highland Games. Probably dooms him on this forum.

As long as there is some sort of linear progression and progressive overload then it doesn't matter how long it takes you to lift.

Although, it sounds like the weight you are lifting is extremely light in comparison to your goal of getting stronger.

Alan

Runningart2004 wrote:

Although, it sounds like the weight you are lifting is extremely light in comparison to your goal of getting stronger.

Alan

80-90% of max most of the time. On days when legs are tired, start lighter.

This tool me to a double bodyweight deadlift in 4-5 weeks in my late 40s, and the best 100m times of my life (which is not saying much, as a 5000m runner). It never felt "hard" and never doubted I would make a lift.

Right now my max deadlift is 140kg, today I did 2 reps each at 100, 110, 120, 130 and back to 100.

If you just commit to practicing this for a month, you may be surprised.

eurodonkey wrote:

Runningart2004 wrote:

Although, it sounds like the weight you are lifting is extremely light in comparison to your goal of getting stronger.

Alan

80-90% of max most of the time. On days when legs are tired, start lighter.

This tool me to a double bodyweight deadlift in 4-5 weeks in my late 40s, and the best 100m times of my life (which is not saying much, as a 5000m runner). It never felt "hard" and never doubted I would make a lift.

Right now my max deadlift is 140kg, today I did 2 reps each at 100, 110, 120, 130 and back to 100.

If you just commit to practicing this for a month, you may be surprised.

Alan, "easy" in easy strength dosen't mean light weight. It means never missing a lift and being able to recover easily for the next day. Admittedly I don't go over 70% max but I'm a broken down former mediocre athlete.

It helped Dan John, a ranked discus thrower, highland games champion and weight pentathlon record holder set personal bests in his 40s too.

As a footnote, Dan got it from Pavel Tsatsouline, who got it from Barry Ross, who coached Allyson Felix. Barry Ross had his high school kids do their deadlifts before heading out for their cross country practice (or sprints in her case). Deadlifting a tiny bit, often, didn't do her any harm!

MisinformationObserver wrote:

Runningart2004 wrote:

Now you are just trolling. So you are saying the obliques and abductors are the main active muscles in a running gait??

EMG activity while running/walking at different speeds:

https://www.cs.cmu.edu/~hgeyer/Teaching/R16-899B/Papers/Gazendam&Hof07Gait&Posture.pdf

Alan

Believe me, I was as surprised as anyone when I started studying gait and biomechanics. I had to unlearn 40 years of what I thought was the correct way to train. One positive is that I found out why I was getting injured all the time.

What exercises do you propose then that supposedly benefit running?

I hope it isn’t anything by that “functional patterns” guy on YouTube.