Hey, Aaron Griffin?
Can you tell me what exercises and strategies to employ to run faster?
Muscle building and crap, I imagine. I don't know anything about this!
What do I -- and by extension, most people -- need to do to safely run faster and for longer?
Other than running, of course.
Assume I don't have any major medical issues. if I run into something that's too hard, I'll see if I can adjust.
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ReplyDeleteMost physical pursuits have a huge "practice" component. Running is no exception - it follows the same "to get better at X, do more X".
ReplyDeleteBut that's not super helpful, eh? You'll need to specifically "run faster" more regularly. That means shorter runs, faster than normal. If you run every day, you should start doing waves of long distance, middle distance, short distance, etc.
On a practical level, assuming you like your normal 5-10k runs for a max distance right now, you'll want to include some days where maybe you run 1.5-2 miles (a good choice because military groups uses them so you can find charts with times and scores); but you'll also want to include some speed days - fartleks or simple sprint intervals.
Later tonight I'll post some of the info from the book "FIT" by Justin Lascek and co. It has good info here.
As for non-running exercises, the same basic exercises apply here: squats, deadlifts, and cleans. If you were a sprinter, I'd say focus on deadlifts, but squats may be better for a distance runner (don't quote me on that). And I don't mean doing a few hundred squats with no load - I mean a bunch of weight on your back, squatting heavy. You want muscles to be able to produce more force, not the same force for longer.
Let's see if I understand!
ReplyDelete0. Time rest between sets of the same exercise for 5 minutes.
1. Do some dynamic stretching: Jumping jacks, high knees, leg swings. Basically, moving limbs. No reach and hold.
2a. Deadlift a relatively low weight that doesn't feel hard. Do 2-3 sets of 2-3 reps each. If it is hard, stop.
2b. After each deadlift, do a set of 6 jobs. Do this as hard as you can.
3. Bench press. Again, 2-3 sets of 2-3 reps.
4. Try to do a power clean. I looked at this video, and am pretty sure I do not want to do this. Ever in my life. Also, I do not think I have the equipment.
5. 3-5 sets of planks - if you can hold it for 60s, I'd move on to harder plank variations. This is the reverse of (1), and is a reach and hold.
In the end, this is about increasing force such that when you run you push off with more force and clear a further distance before touching down. Right?
Just a couple of notes:
ReplyDelete--
"Hard" is a funny word when it comes to lifting. It's always hard. Heavy weights usually don't actually feel that much different as you get stronger - it's confidence and certainty that changes. You might know at any given time that you can deadlift 225lbs for 10 reps, but it's still going to be hard.
But this comes with time, so don't sweat it. Just don't use "it's hard" as an excuse not to push yourself.
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Cleans are important for power output. Cleans train "triple extension" - taking a bent ankle, knee, and hip, and straightening them all out rapidly and forcefully - like this http://farm4.static.flickr.com/3585/3335901360_d60eab54b3.jpg
You don't need them, no, but it's one of the best "bang for your buck" exercises imaginable.
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Just a nomenclature point, a plank isn't really the reverse of (1) because it's not holding a muscle at full stretch. It's an "isometric" where you put a muscle in a loaded state and keep it steady. Basically the same as like a wall sit or something.
You can do static stretching after the workout, I forgot that part.
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And yes, the goal in all this is to train the muscles that accelerate you during a run - largely the glutes and hamstrings which are the primary movers in both deadlifts and cleans (and squats).
We've crossed streams :)
ReplyDeleteYes! I wanted it here where i could more easily reference it in the future. :-)
ReplyDeleteOh an oversight: when lifting programs say "do X sets of Y" that almost never includes warmup sets. You're always supposed to do a handful of sets at lighter weights to get yourself prepped for the movement when heavier. So if you were deadlifting say 315 today, you might start with 10 reps of 135, 5 reps of 185, 3 reps of 225, and 2 reps of 275 (these are all "even" numbers using US plates of 45lbs and 25lbs). As a novice lifter, you might warm up with 1-2 sets using the empty bar (45lbs) before a working weight of maybe 95lbs or whatever you start with. FWIW, a typical untrained male can USUALLY deadlift their bodyweight, though it might be hard.
ReplyDelete> 315 today, you might start with 10 reps of 135, 5 reps of 185, 3 reps of 225, and 2 reps of 275
ReplyDeleteThese are absurd numbers! There's no way I'm ever dead lifting 375 pounds.
Aside from that, I do take the point: start with the bar, add on a few to find out where the right point is.
Don't stop if it is hard, but abs do stop if it hurts. I've learned the difference between good and bad pain in the last few months.
Here's The Mountain deadlifting nearly 1000lbs and a perfect example of how not to deadlift as a novice :) Don't do the bouncy, jerky stuff.
ReplyDeletehttps://www.youtube.com/watch?v=fa4xt7jPaxg
Be more like Benny when pulling his world record 1015lbs:
https://www.youtube.com/watch?v=5M13EBl_jF0
This is super nuts and not entirely helpful. I guess I get the goal here, but its hard to understand.
ReplyDeleteYeah, sorry. It's probably much for someone brand new to strength training.
ReplyDeleteI'd highly recommend StrongLifts 5x5 or Starting Strength linked in the sticky post in my Physical Training collection. Theyre both targeted at complete novices.