Episode 48: Strength Coach Randy Hauer on The Role of Lifting for Runners

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Jan 24, 2018

Strength coach Randy Hauer discusses the importance of lifting for runners, covering topics such as building strength, power, and neuromuscular coordination. He also explores the role of kettlebell work, CrossFit, and HIIT sessions in a lifting program for runners. With over 30 years of experience, Randy provides insights on optimizing strength training for different types of runners, including trail runners, to enhance performance and prevent injuries.

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ADVICE

Use HIIT Selectively

Use HIIT or CrossFit sparingly and only when it fits your training phase and experience level.
Avoid relying on high-intensity circuits as your primary strength method for runners because they lack periodization.

INSIGHT

CrossFit Is Broad, Not Sport-Specific

CrossFit improves general fitness but doesn't equal sport-specific, periodized strength training for runners.
Elite CrossFit athletes train like athletes, not by doing random high-intensity WODs daily.

ADVICE

Time Lifts Around Runs

When combining running and lifting, wait at least 35–40 minutes between sessions or schedule them hours apart if possible.
Prefer running first and lifting afterward so your primary sport performance is not compromised.

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I've fielded hundreds of lifting questions from runners who all want to know, "How do I lift the right way?"

It's a great question. In fact, it's THE question!

Knowing how to lift properly will:

Save you a lot of wasted time
Give you the actual results you want
Reduce your injury risk

But without knowing WHY runners should lift then it's impossible to answer HOW runners should lift.

Do runners need to build strength? Or power? Or neuromuscular coordination? When is the right time to work on each skill?

Also:

Can kettlebell work be added into a lifting program for runners? If so, how?
Are CrossFit or other HIIT sessions appropriate? If so, when?
Should trail runners lift the same way as road runners?

Clearly, this is a complex topic!

Thankfully, we're featuring a top strength coach on the podcast to answer all of your questions about lifting for runners.

You'll recognize Randy Hauer as the strength coach behind the programming of High Performance Lifting - our step-by-step lifting program for runners.

Randy has over 30 years of strength and conditioning experience in a wide variety of disciplines and training styles:

Olympic Weightlifting
Sports performance coaching
Personal training
CrossFit
Kettlebell training

He uses insights from these experiences to develop world-class programming for pro runners in Boulder, Colorado. He works directly with some of Brad Hudson's Hudson Elite team members.

In High Performance Lifting, Randy brings runners through a comprehensive 16-week strength program that periodizes strength training so runners will get strong, powerful, and (most importantly) faster.

And today he's answering the most common questions we've received over the last few weeks:

HIIT / CrossFit training for runners
When you should lift (Before or after running? Off days? Hard days?)
Soreness from lifting weights
Trail runners and lifting
Mobility and movement fluency
Is HPL just for "fast" runners?
Is it right for older runners 50+? What about high school aged kids?