Episode 339
Episode 339 is a rewired Expert Edition featuring Dr Richard Blagrove (REWIRED) sharing around Strength & Conditioning for Endurance Running.
Dr Richard Blagrove is a strength and conditioning coach, exercise physiologist, researcher and author of Strength and Conditioning for Endurance Running.
In 2017 Richard and his research team published a landmark systematic review which explored the effects of strength training on the physiological determinants of middle and long-distance running performance.
Richard’s research interests lie very much in the use of strength-based exercise as a tool to improve the metabolic cost of running, more recently Richard has begun to investigate the consequences of low energy availability on physical performance and health biomarkers in endurance athletes.
In this episode we re-learn and revise around the how, what and scientific whys behind ‘why runners and endurance athletes need and will benefit from strength training’.
Polar are a sports technology company who build world class heart rate monitors and GPS watches for people who take their health, fitness and sports performance seriously. Coming from the heart of the Nordics, they have the experience, insight, and history of quality, design and innovation which is unparalleled. Worn by some of the best athletes on the planet, we’re very excited to have Polar as a partner here so you can also access their heart rate monitors, watches and training platform. Polar are very excited to announce that they are launching two stunning new-generation running watches, the Polar Pacer and Polar Pacer Pro.
As a starting bonus, the team at Polar are offering 15% off. If it’s time for you to check out a new heart rate monitor or watch to help improve your performance, head across to Polar.com and use the code TPPS on selected products.
“Strength is the amount of force we are producing.”
“Maximum strength is the highest amount of force that muscle can generate.”
“Relative Strength is how much force you are producing per kilogram of body weight.”
“Explosive Strength is how rapidly we are developing force within a short time frame.”
“Reactive Strength is a useful way of developing force in runners.”
“You don’t need to do very much volume to get stronger.”
“Vary the types of exercise you’re picking.”
“Rest session is necessary.”
“If we keep the load light to moderate it is an explosive strength training exercise.”
“Key to plyometric training is being quick on the ground.”
“You need to have at least 3 hours of recovery after a high intensity running session.”
“Be consistent by being more patient with the rate at which you're progressing.”
“It’s really important that athletes are eating enough.”
“Be Consistent” – Best Advice
“Overhead pistol squats” – Physical Challenge
Rich Willy - Running Researcher & Physical Therapist at University of Montana, Episodes, 74, 132 and 338 of The Physical Performance Show
Michael Johnson – American Olympic and World Champion Sprinter
Jared Fletcher – Assistant Professor Department of Health and Physical Education Canada
Twitter: @rich_blagrove
Linkedin: @Richard Blagrove
0:00 Start
03:29 Welcome Richard
06:00 Awareness of the benefits of strength training
08:48 Clarifying strength training
11:36 Clarifying types of strength
16:18 Benefits of strength training for endurance runners
26:12 Feeling and responding to strength training for athletes
35:00 Awareness for young runners around strength and conditioning
46:05 Training week plan for Runners
49:50 Reps & Sets - what we need to know
58:20 Variables of Rest and Tempo
1:06:40 Periodisation in training
1:11:09 Perfect way to do strength training
1:20:20 Best Advice
1:22:30 How to increase bone mineral density for runners
1:29:50 Physical Challenge
1:34:21 Finish
Positive Sports Psychology: Cultivating deep well-being featuring RORY DARKINS
3PM AEST Saturday 10 September 2022
During the 3 hour event acclaimed expert Rory Darkins covers what is well-being & how do we measure it, the links between well-being & performance, practical strategies for optimising well-being plus Q&A.
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