Very interesting to read and the findings correlate well with my own experience when I used to try building bigger muscles in the upper body while maintaining my running mileage and volume. It didn't work out for me, probably because of the in the article mentioned fatigue from the endurance training, which has always been what I prioritized.
I am no longer interested in building "as big muscle as possible" in the upper body, aka maximal hypertrophy gains, but I still enjoy lifting weights and I think it has a lot of benefits in regards to long term health and core-stability (which subjectively improves my running economy and posture a lot). I am thus looking for a strength training "style" that doesn't impair my running too much, but still carries some of the benefits from above: What do you think of the rep range that is not mentioned in the study: the often-called "strength-endurance rep range" with 15 or even 20+ reps?
I was thinking about trying a circuit- or superset-style workout with upper body and core exercises using lighter weights but higher repetitions. I intentionally don't include lower body exercises because I experienced they caused too much fatigue and interfered too much with my running volume that promotes enough stimulation already by itself (also because I am doing a lot of vert and I regularly include days with very long and steep Up and Down runs that seem to complete with flat running perfectly).
Again, my main intention with a strength workout like this is enjoyment, overall health benefits and some core-/upper body strengthening (without adding too much muscle mass) for improved running economy (I am running a lot with poles, so I kinda think of myself as "Nordic" runner anyway ;) ).
Would be interesting to know what you think about that!
For example: BB Rows, Bench Press, weighted Planks, Russian Twists, Overhead Press, ... etc. with 15-25 reps (except for the Planks and the R. Twists), 30-60sec rest in between sets, and always "super-setting" two exercises with different focuses, like Push to Pull).
I think everything you've listed sounds like the perfect plan. A circuit 2x per week and maybe 1 day where you lift HEAVY (focus on the 5-8 repetition range with higher weights) would be a well-rounded strength training regimen.
I wish they’d also tested a group that separated the two training blocks by time - Specifically, having an 8-12 hour block between strength and cardio work. Supposedly this allows the body/cells to maximize the benefits of each exercise type without the blunting effect of back-to-back exercises.
I need to find those studies again…
It would be great to know if that actually mattered.
What I love about this study and your amazing breakdown is it also reaffirms strength is relative. If we’re defining strength as one of those Atlas Strongman Competitions, you’re not likely to do concurrent training per se. But if you’re, I dunno, a middle aged man (like Simone I know 😁) looking to increase mileage or add one more HIIT program to my regular week of resistance training to improve VO2, then yeah, I’ll take that kind of strength any day.
Strength training will do both depending on your protocol. Strength vs. hypertrophy training. But as a runner you’re unlikely to get “bigger muscles” accidentally. :)
I did Jason Fitzgerald's Simply Strong 8-week program and kept it up more or less for 18 months while keeping run volume similar, averaging 70km/week, and I did get bigger thighs/glutes & shoulder muscles, which surprised me. I lost some 5K speed & gained a couple of kg, but I also gained some hill strength/fatigue resistance and performed better in back-end of 100K races (I'm 58, so I'm dealing with age-related decline too!). More aerobic development might have played a role, too. It's tricky getting the balance right!
Excellent post and understandable summary of the evidence. I look forward to hearing you talk about this and all your other wisdom more on a future Huberman episode!
Very well Done Brady! A corollary would be the affect of increasing upper body mass through strength training and running pace. Is it strictly runner mass dependent?
I think there are LOTS of variables that determine whether one can or will build lean mass. Hard for runners without very focused training (but not impossible).
Very interesting to read and the findings correlate well with my own experience when I used to try building bigger muscles in the upper body while maintaining my running mileage and volume. It didn't work out for me, probably because of the in the article mentioned fatigue from the endurance training, which has always been what I prioritized.
I am no longer interested in building "as big muscle as possible" in the upper body, aka maximal hypertrophy gains, but I still enjoy lifting weights and I think it has a lot of benefits in regards to long term health and core-stability (which subjectively improves my running economy and posture a lot). I am thus looking for a strength training "style" that doesn't impair my running too much, but still carries some of the benefits from above: What do you think of the rep range that is not mentioned in the study: the often-called "strength-endurance rep range" with 15 or even 20+ reps?
I was thinking about trying a circuit- or superset-style workout with upper body and core exercises using lighter weights but higher repetitions. I intentionally don't include lower body exercises because I experienced they caused too much fatigue and interfered too much with my running volume that promotes enough stimulation already by itself (also because I am doing a lot of vert and I regularly include days with very long and steep Up and Down runs that seem to complete with flat running perfectly).
Again, my main intention with a strength workout like this is enjoyment, overall health benefits and some core-/upper body strengthening (without adding too much muscle mass) for improved running economy (I am running a lot with poles, so I kinda think of myself as "Nordic" runner anyway ;) ).
Would be interesting to know what you think about that!
For example: BB Rows, Bench Press, weighted Planks, Russian Twists, Overhead Press, ... etc. with 15-25 reps (except for the Planks and the R. Twists), 30-60sec rest in between sets, and always "super-setting" two exercises with different focuses, like Push to Pull).
I think everything you've listed sounds like the perfect plan. A circuit 2x per week and maybe 1 day where you lift HEAVY (focus on the 5-8 repetition range with higher weights) would be a well-rounded strength training regimen.
Key is enjoyment + sustainability.
I wish they’d also tested a group that separated the two training blocks by time - Specifically, having an 8-12 hour block between strength and cardio work. Supposedly this allows the body/cells to maximize the benefits of each exercise type without the blunting effect of back-to-back exercises.
I need to find those studies again…
It would be great to know if that actually mattered.
What I love about this study and your amazing breakdown is it also reaffirms strength is relative. If we’re defining strength as one of those Atlas Strongman Competitions, you’re not likely to do concurrent training per se. But if you’re, I dunno, a middle aged man (like Simone I know 😁) looking to increase mileage or add one more HIIT program to my regular week of resistance training to improve VO2, then yeah, I’ll take that kind of strength any day.
Great explanation Brady thanks. As a runner I would want to get stronger rather than bigger muscles- is that possible?
sounds like strength training does the opposite?
Strength training will do both depending on your protocol. Strength vs. hypertrophy training. But as a runner you’re unlikely to get “bigger muscles” accidentally. :)
I did Jason Fitzgerald's Simply Strong 8-week program and kept it up more or less for 18 months while keeping run volume similar, averaging 70km/week, and I did get bigger thighs/glutes & shoulder muscles, which surprised me. I lost some 5K speed & gained a couple of kg, but I also gained some hill strength/fatigue resistance and performed better in back-end of 100K races (I'm 58, so I'm dealing with age-related decline too!). More aerobic development might have played a role, too. It's tricky getting the balance right!
Excellent post and understandable summary of the evidence. I look forward to hearing you talk about this and all your other wisdom more on a future Huberman episode!
Very well Done Brady! A corollary would be the affect of increasing upper body mass through strength training and running pace. Is it strictly runner mass dependent?
I think there are LOTS of variables that determine whether one can or will build lean mass. Hard for runners without very focused training (but not impossible).
Something we have been very curious about — thank you!!