Should Marathon Runners Lift Weights | Part 2

In our part 2 on answering the question: should marathon runners lift weights?

We dig into the more specific questions around the particulars of your workout.

First, we address the commonly held view that runners should only be doing "runner specific" exercises.

Besides, since all humans have the same hips, knees, ankles, and spines...a "runner specific" squat doesn't really exist!

Second, we dig into what single leg exercises you should be performing: lunges, split squats, step ups, and single leg deadlifts.

Finally, we discuss what happens when you lift "heavy" - your technique & safety improves, you develop incredible core strength and stability, and provide an anabolic training stimulus that promotes balance and recovery from your highly catabolic running sessions.

Want to know what a strength training session should like?

What days of the week strength train?

And should you lift before or AFTER your runs?

We'll save that for our final instalment in part 3.

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[coreyjoyner]

Solid video. I get a lot of tips from the channel. I plan to cross train 2x a week while marathon training. Lookin forward to part 3

[heeebeeegeeebeee]

Love the video and the support for runners lifting. You might want to get your deadlift form checked. In the video you raise your hips first then pull through and hyperextend your back. It helps me to think more about standing up and less about pulling. Brace hard. Grab bar, screw feet into the ground, push knees out hard into the elbows and then simply stand up, snap hips at the top. All the appropriate muscles still do the work but that’s the way to transfer the workload from the erectors to the hips (the point if the exercise). And you’ll be able to lift far heavier without injuring yourself over time.

[scottwidiculous]

I like to lift weights and I do it a couple times a week. I was talking to a local running coach about possibly getting some coaching to get better. She said to me “weight training won’t help you run faster”. At that moment, she was dead to me.

[tashawoody]

WHERE’VE YOU BEEN MY WHOLE LIFE?!? thank you for this info!

[CabelCabelCabel]

So looking forward to part 3!! Top stuff

[rosken]

Awesome video..and strength training have a lot benefits.. my time improves after i mix my running with functional training and strength training.. and the sweet ting is, i just spent like 40-45 minutes for each session..

[KO_Adventures]

This is really helpful. I am getting ready to train for my first marathon and I have been doing a lot of heavy lifting/crossfit type workouts and I am glad that I won't have to give those up while I train!

[Wavygravvy]

I live by these points. Awesome video, very relatable!

[dhananjoysaha]

Thank you sir for your very important information.

[wilhelmtel]

Heavy for sprinters light for distance runners and for ultra-marathoners or if you stay on your feet several hours - only dynamic drillls - heavy lifts before an activity can destroy overall athleticism and flexibility - I swear I tested this on me.
I like to watch your videos you help me to keep up! Thanx

[Nikesh]

What PT i ought to do for a long runner ??? Please give is a video that'd be a great help.

[timetraveler_]

Not sure how I feel about recommending people new to lifting to start with 3-5 rep work.
It's too heavy and form needs to be on point. (Or maybe be clear e.g. do 3-5 reps with your 8RM weight)

[aspedding]

"Hey Coach Nate" has a great front rack position

[markussjostrom]

A strong long distance runner impressive!

[robertdavidson]

What workout can I do from this and how many days a week should I be doing it?

[nikitaw]

666 workouts feel good. 6 rounds of 6 exercises back to back 6 reps. 2 minutes rest between rounds.

[simonkerr]

Haha "Oh shit!"
I've just injured my soleus clearing a hurdle (on impact) in a cross country yesterday so this is a good reminder to get stronger so my body doesn't break under stress. Gym tomorrow so some of these ex will be good! Any advice on the soleus? Slightly limping to walk. I was protecting my left Achilles by always landing on right foot over hurdles... oops...

[maffbuckley]

Basically yes then 🤣👍 il just run off to the gym now.. thank you

[stevestarr]

"I've never seen a Kenyan runner on a weight machine, an elliptical, on a bike, or in a pool." -Tom Fleming, 2 X winner NYC Marathon, 2 X runner-up at the Boston Marathon, American record holder at several distances, won the first-ever professional marathon (1980 Los Angeles, $25, 000.) Trained Olympians via his Nike-sponsored team, and ran up to 200 miles a week during his peak years. Whereas: Gym owner/Crossfit try to talk you out of actually running a lot in favor of anything that will make someone else a buck.

[deadbeatbillionaires]

Since lifting "heavy" is relative, no non-contact athlete should lift