Episode 48: Strength Coach Randy Hauer on The Role of Lifting for Runners
Jan 24, 2018
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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.
Proper lifting techniques save time, yield desired results, and reduce injury risk for runners.
Tailored lifting programs benefit different types of runners, such as trail runners, slow runners, and older athletes.
Viewing strength training as skill development enhances movement patterns and coordination, improving overall athleticism for runners.
Deep dives
The Benefits of Strength Training for Runners
Strength training for runners offers numerous benefits, including improved posture, decreased fatigue on long runs, stronger finishes, and enhanced running efficiency. By developing strength, runners can maintain better form, experience enhanced performance, and reduce injury risk.
Tailoring Strength Programs for Different Types of Runners
Strength training is beneficial for a wide range of runners, including trail runners, slow runners, fast runners, and triathletes. The demands of trail running, with varying terrain and elevation changes, require higher levels of strength, coordination, and overall athleticism. A well-designed lifting program can cater to the specific needs of different types of runners, helping them improve performance and durability on the trails.
Addressing Strength Training Concerns for Older Athletes
For older athletes, like those in their 40s, 50s, or beyond, considerations around mobility, flexibility, and injury prevention are crucial. While strength training remains beneficial, older runners need to be cautious, focus on proper movement patterns, and listen to their bodies. Initiating strength work can enhance resilience and may require adjustments based on individual physical conditions.
Handling Mobility Challenges in Strength Training
Mobility screens in strength programs provide insights into an individual's movement capabilities. Failing a mobility screen does not exclude one from the program but indicates areas for improvement. By addressing specific deficiencies through targeted exercises, individuals can progress safely and improve their performance. Mobility challenges can be overcome through consistent practice and corrective movements.
Strength Training as a Practice for Athletes
Approaching strength training as a practice rather than a workout fosters a mindset of skill development and continuous improvement. Just like practicing scales in music or form in art, consistent strength training hones movement patterns and neuromuscular coordination. By viewing strength training as coordination training under resistance, athletes can focus on mastering movements and enhancing overall athleticism.
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?
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