Why Most Runners Lift Wrong (And How to Fix It) | Strength

[00:00:00] What if the reason that you’re not strength training has nothing to do with being lazy? You just think it takes more time than it actually does. Maybe you’re injury prone. Maybe the last few races felt harder than they should have. Maybe you’re just tired of watching other runners hold their pace while you fade in the final miles or kilometers.

[00:00:17] The missing piece isn’t more running. It’s actually only doing 20 to 40 minutes of the right kind of strength training per week. And here’s how it looks. In this episode, I’ll cover why most runners lift wrong and how to fix it fast. The research showing how strength training can boost the running economy by 5%.

[00:00:34] That’s a three hour, 30 minute marathoner becoming three hours and 20 minutes without running more miles. The 10 best exercises for runners that I actually do a free strength guide and training plan that you can use today. And if you’re short on time, I’ll show you the exercises that give you the biggest return.

[00:00:50] I am Daren D Lake certified run coach, and I’ve spent the last 30 years running, lifting and testing everything on myself. I used to lift like a gym bro for years, wasting time, and it wasn’t until I researched myself. What the best workouts are in the least amount of time. This helped me run a sub three hour marathon and a 16 minute 45 second 5K.

[00:01:09] And my goal is to help 20,000 and more self-coach runners eat their strength training veggies so they can get 1% better every day. Let’s get into it. So what does strength training for runners actually look like? It’s a simple idea. Train your muscles to handle the forces of running, run faster and farther with less effort and fewer injuries.

[00:01:28] Easy is that running uses something called the stretch shortening cycle. Think of your muscles like loading up a spring. They store energy and then snap forward every single step. Your strength work, it should copy that. We’ll use a specific tempo for every rep. I call it the she method as he slow. Hold, explode.

[00:01:47] I’ll show you exactly how to do that when we get to the exercise section of this episode. Alright, so why low reps equal less fatigue? Remember, we’re lifting for power, not size, heavy weights, low reps, usually four to six ish reps per set at 80 to 90% effort, or one rep max. And I’ll get into how to find your one rep Max, if you don’t know that.

[00:02:09] Already heavy, low wrap lifting builds mostly neural strength and it does this without drain that wrecks your running. So this is the way that you don’t end up tired and fatigued for your runs. You will get a bit of muscle if you have fat there, and some people gain more muscle than others, but. That’s not the main goal.

[00:02:26] You’re training your nervous system to recruit more muscle, produce more force, and move faster. When you’re tired during a run, you’re not muscling through it like pushing a sled. This is a huge misconception of what strength training does. I used to think this strength training makes you more efficient by teaching your body to store and release energy through physics, not bru force.

[00:02:45] Remember the spring, here’s a theory that I have. Strength training. It doesn’t make you faster by building bigger muscles. What it does is let your body go a few percent harder or longer. In your workouts in long run. So those interval workouts, temple runs, et cetera, and it lowers the injury risk. It’s a hidden effect that adds up over time.

[00:03:03] It compounds, it’s amazing and you can’t see it. It’s invisible finding your starting weight. So this is the whole figuring out, uh, how much weight you need and your one rep max. Pick a weight. You can do six to eight reps with good form. If you hit eight easy and you feel like you got three or four more left in you.

[00:03:18] Add a little more weight the next time, go whatever you can. The next weight up. So, uh, one and a half pounds, 1.25 kilos, whatever. You can do two pounds, whatever it is. And if you are very precise and you wanna find your exact one rep Max online calculators can help you find the correct weight. And all you gotta do is input a few things.

[00:03:34] I highly suggest you don’t go out and try to do one rep maxes. It’s good to have a spotter if you want to do that, but you need to be quite advanced in the gym and it is also hard. Your injury risk does go up. So huge asterisk on the whole one rep max. We’re doing an estimate of your one rep max. Okay? So this is a lot of information and you might not be taking notes and you’re like, how do I remember all this?

[00:03:55] Don’t worry, I got you. I mapped all this out. So you can start today, tomorrow, this week. It’s a free training plan and obviously you’ll get the cheat sheet with all the workouts and 10 exercises, the load explode protocol that I’ll explain. I have that all in there. And it’s a plug and play training plan with.

[00:04:11] Running a base training for you. So it’s about 30 days of base training integrated into it. You can grab it at the link up here, the QR code here, or the link below. In the episode notes, show notes, episode description. For each exercise, you’ll learn the main lift. First, I’ll show it to you. With a video and then I’ll give you a pairing suggestion, kind of like food pairing, uh, with tastes that go together, wine pairings of which explosive plyometric movement goes best.

[00:04:37] With that workout, you’ll also get easier versions, so variations and regressions and advances. Of the exercises if you want to start mixing things up, or you have issues biologically with your body, tendons, bones, you might have a back issue or a knee issue or a shoulder issue or whatever. Tight hips, I have tight hips.

[00:04:55] I can’t do certain movements, so I’m gonna give you variations. And then after that I’ll explain how to do each plyometric movement, because I talk about it quickly. You need to know exactly how to do the plyometric movement. So number one, the squat. Everyone knows what a squat is, but if you don’t, you basically just go down like you’re sitting.

[00:05:13] On a chair, and this is a half squat, so we’re gonna focus on the half squat. And you wanna go slightly above parallel, so your knees, but 90 degree angle like you’re sitting in a chair. But with heavy load, barbell squat is what we’re going for. Uh, I’ll talk about variations of the squat if you don’t have barbells, et cetera.

[00:05:31] And the half squat going at about 90 degrees shows a 5% boost in running economy in one study. And that is a gap. Again, I’m gonna say it, I said earlier, it’s a gap. Of three hours and 30 minutes down to three hours and 20 minutes for a marathon without running more. So mind blown crazy. This builds max strength without killing your range of motion.

[00:05:51] So you want to use that. She method, the SHE, slow it down and then. Hold and then explode up, and it’s best paired the plyometric movement. It’s with a two leg squat jump. You can add weight to that. Just start off. Do about anywhere from five to 10. You should feel pretty gassed out. And then take a rest and sit down for one to two minutes.

[00:06:12] Closer to two minutes if you’re starting out variations and regressions for this and advancing. So you could do a full squat all the way down as to grass, butt to grass, and then up if your hips can handle it. Some people can’t. You can do a wide stance squat. You can do a goblet squat where you hold the weight at your chest.

[00:06:30] Uh, dumbbells, kettlebells. You could do a single leg squat. This is more advancing. You can do a pistol squat. That’s really hard. You could do a side lateral squat. If you have a slide thing or a towel, you can slide your leg out and come back up. And. Those are ways to advance it if your hips can handle it.

[00:06:46] I can’t handle pistol squats. And then number two is the Romanian deadlift, and then three is a single leg deadlift to kind of treat ’em as the same thing. But this is the posterior chain king, the lowering part. So the eccentric part builds hamstring and glute strength. Which drives your running system and it’s best paired with the plyometric of kettlebell swings, uh, with make sure you’re snapping your hips at the, kind of like at that top point or standing broad jumps, which are quite, quite difficult to do, uh, if you’re not used to them.

[00:07:16] If. And then a regression or variation of that is using one dumbbell, so single side. So again, it’s a single leg, RDL or two dumbbells, just straight down a hex bar, Olympic bar. It’s fine. Some people call ’em the cheetah bars. I like that for when I wanna load it up and not mess my back up. But really get that like powerful movement up.

[00:07:32] And you could do Kettle Ball, RDL. So the kettle ball ends up being the weight resistance band R dls. If you’re starting out good mornings, if you’re starting out, I like those. Just warming up. So you’re basically like saluting someone. You could put the weight on your back as a barbell. You could put hold the weight here from.

[00:07:46] Good mornings, the weight is just kind of up here instead of here for the RDL. And the best plyometric pairing with that, with the single leg would be lunge, jump or skater lateral lunges. Skater lateral jump. So you’re doing side to side or lunges Just forward. Single leg because we’re running single leg.

[00:08:03] Let’s get into the next strength movement. That is the Bulgarian split squat. So running it’s single leg. This fixes left right imbalances. Depending on how far forward your foot is, they’ll just go to the kind of regressions and variations of this, and you wanna make sure that you stand up. And then wherever your foot is, you kind of like that’s your middle ground.

[00:08:23] The further your foot is from your body. Then, or from the, the platform behind you, the more you work your glutes, which is what we want to do in this for running, the closer it is to your body, the more it’s quad dominant, which is okay if you’re starting out. But yeah, that’s kind of just like variations.

[00:08:38] You can also do goblet, so you put the weight or dumbbell near your chest and then lower. Obviously add weights to it, body weight tempo, et cetera. Google this stuff. And the best plyometric pairing that I like is the lunge jump or Bulgarian split squat jump, which is super advanced. Lung jumps are even advanced, but Bulgarian split squat jump is super advanced, unique coordination.

[00:09:00] So make sure you’ve done this for a couple weeks before you even try that ’cause you’re really exploding up. You really work those glutes step up. So this is new for me. I’ve seen them, I’ve tried them. I’ve just never integrated them into my strength routine for a few reasons, but I’m gonna start doing them.

[00:09:14] ’cause after doing the research, I was like, I need to do them. And it is a very similar running pattern. So you want to do this type of exercise because you’re actually stepping up and. Pushing off from one leg, which is running. It builds upward quad and glute strength with less pounding. Also, you get some achilles and calf activation in there.

[00:09:33] Again, that’s exactly what you’re doing in running. You don’t need a high box. You want something that is probably waist tight or a bit lower as you start out and you just really exploding up. Onto the box or platform or step or bench or whatever to activate your glutes and get everything going. The best plyometric pairing is the box lunge jump or the horizontal bound for length and the easier version.

[00:09:56] So to regress this or variations, you can lower the box. You could do sidestep ups for lateral, uh, side glutes and side core. You can use stairs. If you want, you know, put a weight, a backpack, weight in your backpack, water bottle, whatever, sandbags, you can do two stairs up, one stair down, and you can work one leg and then switch a lot of variations.

[00:10:15] So let’s regroup. This is a lot of stuff. If you want to help another runner train smarter in the gym, all you gotta do is watch this or listen to this to the end. And it signals to the algorithms that more self, self-coach runners like you. Need strength training. Just listen to it at two x 1.5 x. If you just wanna get through it all in a future episode or newsletter, I’ll go and do a deep dive on a few other gym exercises that help running like hamstring curls, hip thrust, bent over rows, and some killer core movements.

[00:10:41] So make sure to subscribe, like, and comment what gym workouts you want information about for runners. Well, just tell me what you do and what actually works. I wanna know I love hearing from everyone and if you subscribe to the email newsletter, you can go get that free training plan and then you’ll get all this stuff.

[00:10:56] If I end up doing further content on it, that link is at the QR code here, or link below calf raises. So if you’re new to calf raises, do two legs. Uh, you want to wait those up very quickly, but do two legs without any weight and then advance yourself. By the way, there is an episode that I have that is all body weight.

[00:11:12] Workouts. If you have never done any sort of strength training and you wanna start, I actually cover a lot of these, but the body weight movement first, and I break it all down with a physio physical therapist, certified master’s degree, et cetera, go check that out. The episode is up here, or you can get the link in the show notes.

[00:11:28] So to do the cadres as you wanna do three to four seconds down and then explode up and then hold one to two seconds. So three, four seconds down. Explode up hold one to two seconds. This builds your Achilles tendon stiffness, which is free speed, and you protect your Achilles, which is very necessary for running.

[00:11:46] I have Achilles issues. I’ve had them for years, and calf raises are like my vitamins. I’m always taking them supplements, always doing, always doing calf raises. The best plyometric pairing is pogo two leg to start with one leg when you get more advanced. Or drop jumps. So you’re going at the height. I’ll explain this and then you drop down.

[00:12:04] I’ll explain this in a couple of minutes. So some variations and regressions. Single leg or bent knee for sole strength. So you can do regular single leg with your knee, like 90, 95% locked or bent knee where you bend down pretty much like 90 degrees halfway. And you need to hold that for sole strength. Uh, soleus and the gastros.

[00:12:24] Make up your calf muscle and everyone neglects the soleis. The soleis is the endurance muscle for running. It actually is the one that you need to help keep you going. The calf is actually more for sprinting the gastros, which is that big chunk on your calf muscles that everyone wants to get big. That’s actually mainly for sprinting, so work that soleis more, it actually runs all the way down to your Achilles on the side, kind of wraps around, and when you bend it, you basically isolate.

[00:12:48] The soleus and I do a lot of these and regular calf raises. So we’re loading with those last five to six movements, and then we’ll do four movements of the plyometric exercises. Let’s start with pogo. So this is technically number six. You wanna have your knees pretty much 100% locked as best as you can, and you’re doing quick ankle bounces.

[00:13:07] So a lot of people, they spend too much time on the ground with pogo. I’m gonna do a full episode actually on POGO in the future, but what you wanna do is. Make sure that your ground contact time is leased and then you’re springing up. That’s what you want. A lot of people try to get a lot of height and they spend like.

[00:13:23] One and a half seconds on the ground and they like, they bend their knees like 20 down, 20% down. It’s like, no, no, no, no, no. That is not the way to do it. You need to be just like a pogo as straight leg as you can be and it’s just pop, pop, pop, pop, pop that trains to stretch it. Shortening cycle in the ankle.

[00:13:38] I’ve done these for years after Cavs. They work so well right after Cav raises and if you wanna progress these, you start getting fancy and start feeling yourself. You can do uh, forward pogo, you can do side pogo, you can do one leg pogo, you can add them in the skater lunge. Goes. There’s so many different ways that you can kind of progress these and things are harder.

[00:13:56] You can add weight. You can hold a five kilo or 10 pound weight or a couple pounds if you’re starting out weight, and then you can do the PGOs with that, it becomes much harder drop jumps. So these are also new for me, but from the research, these are like the bee’s knees, the best plyometric routine that you can do.

[00:14:12] I know that the research said, I just haven’t done them. A lot. I’ve done them a little bit. I’m gonna start doing them more and I’ll let you know how well they work. But the research is crazy on these. So what you wanna do is drop from anywhere from just like slightly above your knees to probably possibly your hips, depending on a lot of factors.

[00:14:28] That’s more if you’re advanced and you drop down, let’s say 12 to 18 inches, I think that’s 30 or 35 centimeters, and you drop down with one leg leading and then you explode up. And remember, this goes after half squats or step ups, so they pair very well. And the ways to regress this or advance it, you can have a higher box or a higher area that you’re jumping down from.

[00:14:48] Don’t go too high. Don’t go higher than your knee. It’s not necessary. Uh, it’s absolutely fine to regress it. You can hit the bottom and no jump. So then you get used to the eccentric, like the load of coming down, all that movement down in your tendons and ligaments that. Actually works. It feels like nothing’s happening.

[00:15:04] You can actually just start from like the point where you hit the ground and then jump up. So you’re like breaking the movement down in half, many ways to progress it. So finally did the, uh, drop jumps and incorporated them into my training. It feels like nothing, but I am wrecked, like legit. My Achilles is not happy.

[00:15:23] So many other issues. I just did six of them also. Six of them from like. Slightly above my knee lesson learned. Even though it doesn’t feel hard, like pogo feel hard and some of the plyometrics, ’cause I’m not doing a concentric jump up, which is quite taxing on your body and you know you’re breathing hard.

[00:15:42] It’s the actual drop down. So it’s the height and the force that’s coming down and then I’m accelerating back up. That’s, that’s what it is. So this is why I do this stuff. I experiment, I try it all, I tell you stuff and I actually do this stuff. So. Very interesting, very interesting indeed. The squat jumps.

[00:16:02] This builds vertical force weighted vest or body weight. Explosive intent. Pair with half squats options. Box jump, use dumbbells with a weighted vest. Or lunge jumps, skater lateral jumps, drop and explode. Again, this is basically squatting. You don’t need to go all the way down, but to grass. I like to go to 90 degrees, so like you’re sitting on a chair and explode up.

[00:16:25] You just want to get about five to 10 of these and you should feel. Quite out of breath and quite tired. All your a TP is used up if you do it right after squatting and then the single leg bounds as the last one. So I can do them for height, so up, or you can do them for length and it’s basically you’re just like striding and exaggerated stride and you’re trying to cover as much distance per bound.

[00:16:46] Uh, again, I do horizontal or vertical. This is probably the most running like plyometric. Workout routine exercise. It pairs really well with the Bulgarian split squat or single leg r dls. And a way to regress this is to not go so far. Um, you can also kind of just do it just straight up without too much forward movement.

[00:17:07] And then a way to advance it is doing the same leg bound in a row, so it’s left side, left side, left side, and then right side, right side, right side. Or you can go up hills, you can bound, which is quite difficult. Okay, so a little more on that load. Load protocol. It pairs heavy lifts. Again, four to six reps max effort after just 15 to 20 seconds rest, then you recover for about two minutes before the next round.

[00:17:31] This contrast training builds slow forced brute strength and fast twitch power, which is exactly what running. Needs keep one to two reps in the tank with clean form. And then when you get really good at it and it feels easy, you can add weight instead of more reps to build strength without burning extra time or energy.

[00:17:48] So that’s the whole kind of like idea and psychology and mentality around doing this load, which is the squat, for example, and then explode, which is the squat jump. Alright, now you got exercises. Which muscles power are you running? So we just need to. Go back and define all this. Not all muscles do equal work.

[00:18:05] The primary running muscles, a k, A, your glutes, hamstrings, and calves are your engines. They drive you forward and protect you from injury. This is the posterior chain. Distance running is actually posterior chain heavy. Your secondary or backup muscles, quads, hips. Abductors abductors. These give you stability and support.

[00:18:23] When your main engines get tired, like in the last miles of a race. These backup muscles, they jump in. That’s why you feel sore in weird spots after races and really long runs or hard workouts if you haven’t done them before, but you don’t feel sore after easy runs ’cause they’re actually not being activated.

[00:18:37] Your body goes to the least resistance. It goes, oh, these muscles are tired, your brain and body. Then it goes, I’m gonna use these other muscles, the back muscles. Then it uses. The third muscles, which is your upper body and core muscles. So my arms are tired at the end of a marathon. I’m like, why are my arms tired?

[00:18:51] My, I’m not using them, but my body’s like, you gotta throw your arms in. Yes, all things are important, but they would fall for me as a third priority in running. So in the gym I use a 30 70. Split when I work out, that’s 30% upper body and core, and then 70% lower body, and then within that 70% I’m gonna do probably 40 ish percent.

[00:19:11] 50% is gonna go to the posterior chain, and then the other 20, 30% will go to the the quads and the hips and et cetera. You can save time by doing upper body exercises between leg sets without hurting performance. I like to look at it as if I’m in the gym, I might as well. Use some upper body stuff. I do one to two sets.

[00:19:28] I like the look of it. Also nice to just be strong overall. You don’t want to have huge legs or just super strong legs and, uh, really weak upper body. I call this when you mix the two paired set training and it keeps me moving efficiently so I don’t waste time. Scrolling, uh, stare at your phone if you can in the gym on those rest.

[00:19:44] Just, just focus on doing the workout. Uh, but you still get a rest ’cause you need that rest. I’m gonna talk about the rest in a second. Plus, it trains your body to resist rotation and stay stable when you’re tired and your form starts breaking down at the end of races, uh, the last kilometers, miles, et cetera.

[00:19:59] Remember how I talked about the SHE She method? Here’s why this matters before you do any workout. So the SHE she method is slow down, hold and explode. It’s a lifting style where you move slowly for three to four seconds going down, hold for one or two seconds at the bottom, and then push up really fast for, you know, one second, whatever.

[00:20:19] Just explode up. This timing helps build stronger tendons through the eccentric phase. That’s that lowering and change your muscles to handle the impact when your foot hits the ground while running. Now, let’s put them all in the right order. Here’s how to sequence the workout. Everything’s in that free training plan.

[00:20:35] Lon, get it at the links here. I’m gonna say that a million times. Uh, remember, rest is crucial. Don’t rush it. You need two minutes minimum as you get stronger and go heavier, you might need three, four minutes, uh, which is absolutely fine. Just make sure that you feel fresh ish, you’ll know. So a sample session, 25 to 30 minutes.

[00:20:52] Warm up five minutes. Your warmup can be an easy jog, light burpees, or movement prep like squat lunges, leg swings, torso swings. Pushups, whatever. Some like easy squats, a couple of them, three, four. Just get your body moving, your heart rate up, and then ease into your first set. Block. One half squat. Four sets of four reps.

[00:21:11] Squat jumps, four sets of five reps, and then rest two minutes between rounds. If you’re new to this, start at two sets, please Block two. Bulgarian split squat. Three sets of four to five reps each, and then follow that by the plyometric movement. Single leg bound, three sets of four reps, and then block three.

[00:21:30] Cav raises four sets of anywhere Cav raises can go kind of high. You can do like eight to 12 reps of two legged cav raises. Uh, one leg with weight will probably do probably six to eight, and then follow that with pogo right after. Let’s do four sets of 10 seconds pogo or 10 hits, eight to 10 hits, and then.

[00:21:49] You can use upper body and core exercises to fill in between the rest, like planks, dead bugs, bench press, pushups, rows, pull-ups, uh, a whole lot of different stuff that you can do in there. Just fill it in one to two sets of each exercise is fine. So the frequency to do this. Twice per week, six to 24 hours away from hard runs.

[00:22:09] Make sure that you’re not doing this workout right after a hard run. Uh, you can do it right after an easy short run. That’s fine. That’s the interferon effect, which I talk about in an episode, which is how to actually lift and gain muscle and also run a lot. Uh, so you could check that episode out up here or below in the episode description.

[00:22:29] And I talk about the interference effect and the timing and all that. If you wanna get stronger. Add more weight. Do not add reps. Do not add sets. Weight equals strength Without the extra drain. We don’t wanna be in the gym for two hours. Alright, now that you know what to do and how to do it in the gym, remember these four rules that will keep you safe and get you stronger Doing something, beats doing nothing.

[00:22:48] Don’t do too many reps. Use the best form that you can. Rest periods matter. That’s it. So it’s very, very simple. I think doing something, beating nothing. If you can do only 10 minutes a week or 10 minutes, you know, three, four times a week, that’s fine. Just don’t skip doing it, uh, with the don’t do too many rest.

[00:23:07] Number two, golden rule, if you could do more than 12, easy. And it’s not your arms, then you need to add weight. And then number three, the best form you can, if you can’t hold good form as you do more weight or more reps, that set is done. That means that you’re done for the day, go home, or you’ve put too much weight on.

[00:23:26] Do not push reps with bad form. That’s how you get injured. So how to know back ran rounds out. If you’re doing certain exercise, your knees cave in, uh, you lose tempo control. So feel yourself every couple weeks, sometimes what feels right. Often looks wrong, and again, that rest period. Think of it like doing sprints strides.

[00:23:45] You wouldn’t start your next interval while you’re gasping for air. You need that air. Same rule applies here. You need to regenerate a TP, which is an energy system used for fast twitch. Very quick stuff. All right. How does this scale to your time commitment so you can pick a level that fits what you can commit to right now.

[00:24:04] This is how I’m kind of hacked it, like this is the whole, like you can actually do 15 minutes a day and get benefits because it’s better than nothing and it’s a good way to start the habit. You can also scale up later. So this is how it looks at 15 minutes per week. One session, do one exercise combo, half squat, plus squat, jump, or Bulgarian split squat, plus single leg balance.

[00:24:22] That’s it. So half squat and then squat, jump, and then Bulgarian split squat. And then single leg balance. Do two or three. Rounds of that and you’re done. This hits your main movements and probably the biggest bang for your buck as far as running goes. And again, you’re doing that uh, squat movement, which is running, and then Bulgarian split squat, which is gluten hamstring activation and single leg bound.

[00:24:43] Like I just feel like those are the two things you can only do. Just do those little bit of a warmup, do some pushups in the middle. Pullups if you can. You got a bar, core plank in the middle of all that, and you’re good to go. 15 minutes in out. So let’s say you got 30 minutes per week and you want to do two 15 minute sessions.

[00:24:58] You can add. Two more combinations to it. So I would then do a calf raise plus pogo, and then you can do some sort of an RDL exercise with a kettlebell swing if you got kettlebells. Uh, and that’s it. There you go. Three major areas, quads, glutes, single leg stability, ankle calf power, Achilles. Done two by 15 minutes.

[00:25:20] Now let’s say you got a bit more time, you start feeling yourself. You’re like, look, I wanna be in the gym more. Let’s do two sessions total, 60 minutes. So that’s 20 to 30 minutes each session, and this is probably the full program that you can. For free. I got that whole training program, and it’s all 10 exercises split across the two 20 to 30 minute sessions.

[00:25:38] I think this is where you get the most bang for your buck. If you’re gonna do it, you might as well do it right. Injury, protection, running economy improvements, and it’s just the whole system. So. Again, you’re new to lifting. Start with 15 minutes. If you’re intermediate, you could do the 30 minutes. You could do one 30 minute or two by 15 minutes, or if you’re comfortable you can do two by 30 minutes.

[00:25:56] The goal is consistency first and volume second. Alright, those are your 10 exercises. This is like the masterclass. Uh, rotate them. This week by end week, you’ll have tried them all. Or if you haven’t grabbed that trend plan with a cheat sheet that I’ll map it out for you, get it at the QR code here or the link below, and you’ll sign up for the newsletter where I go deep on a lot of stuff like this and VO two max and long runs and temple runs and threshold and mental.

[00:26:21] Stuff to get your mind right and life stuff. So those 10 exercises are a great foundation, but you might be at a fork in the road. You might never have been in a gym before. Don’t worry. I got you with a video on how to start doing body weight workouts, which is the foundation for doing all these gym workouts.

[00:26:36] Or if you want to take it further and you want to gain like your advance and you want to gain muscle while running a lot, you could check out the video. Here. So pick either one, and if you’re not on YouTube, if you’re on Spotify listening or watching, just there’s links in the show notes, uh, description.

[00:26:52] Just open up the app and get there. Thanks for rocking. Hopefully turn into a better runner. Peace.