305. Más perdido que un runner en un gimnasio

0:00Knock, knock, Capital One bank guy. Wow, Charles Barkley? I just moved into the neighborhood. Can I borrow some Wi-Fi? Sure, Chuck. That's what the Capital One Cafe is here for. Opened seven days a week at most locations. Oh, can I use your ATL? My dog walker only takes cash. Anything for a neighbor? Can I try to cash phrase? Sure. Take it for a spin. There's no fees and minimums on Capital One checking accounts. Nice, Chuck. I'll take it from here. Capital One. What's in your wallet? Terms apply. Visit capitalone.com slash bank I for details. Capital One and name member FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. FDIC. Welcome to the Podcars, of the Podcas, of what we want to run for a lot of time. I hope that you will be there being able to find your new adventures and that you know that we are for a lot of time. And there is no doubt that we are in the weeks to get the habits, to have a little routine,

1:00and that the skills for many have been a point of inflection, where some may have left all some kilos of more, have left a little bit of the exercise, and now suddenly they come in a month of January, and for many, in a long time they want to recover all the lost and among other things, of course, improve that body composition. We are going to talk about strength. As you see in the title, we are going to talk about how a runner when he enters a gym, which is what he really has to do. And the truth is that I would like to start this episode, talking about that, for me, the strength training has been a discouragement in the last few years, and especially in these last six months, I have put a lot of effort into the strength training, where I have entered in a few two or three sessions in the week. And well, above all, I have seen that I have come very well for my career economy, for my preperation of lessons, but I would like to talk about something that I also believe that I have a high relationship, and that many times, the runners, we are not looking at or we do not put the focus exactly where we have to be.

2:02And that, precisely, the strength training is a very good strategy to improve the body composition. I have the feeling that I have already been doing for almost 15 years, that I am running. I think that my body was as accustomed, let's say so, as adapting to the cardio, when you run, you increase, you increase, you increase and you increase, as your body is more efficient, you are going to learn to do this activity, spending every time the least amount of calories possible. And this made me, perhaps, even the memory of six months ago, that I was even gaining weight, I saw how the percentage of fat was increasing, and well, I got a point where to continue, or try to lose that fat that we could, let's say, want to be in my rinses, in my training, and of course, also, in my lessons, I had to do some kind of change. So, without a strong stimulus, the body can start to gain that muscular tissue

3:04to obtain energy, what is going to reduce, that famous basal metabolism. We are going to end up being a runner much more rigid, but with a greater percentage of fat. So, the effect of strength is super interesting, because the muscle does not only serve to be strong, but it is a tissue, we are going to say, quite active, especially talking metabolically or when we talk about energy. We will maintain a kilo of muscle that is more calories than the rest, than maintain a kilo of fat. This is something that should be understood. And also, surely, that we have talked about a few times in the podcast, the famous epok, that excess of oxygen consumption, post-exercice, that is, when we do strength training, to finish it, we are also going to be giving energy hours after finishing training, something that does not happen in such a way, we are going to say, so marked, when we do that career training. We are going to have a relationship with insulin, and that strength training is going to improve that capacity that has our muscles to capture the glucose. And this means that the carbohydrates

4:04that we consume are going to make prioritarily in our muscle, in the form of glucose in a place, because many times when you are out there and you don't know where to put yourself, that is, that it is going to become in fat. So for a career, this is better for your fuel, and well, because it also aesthetics at the same time. And above all, what I wanted to convince you a little bit, that, of course, in addition to all the benefits that we always talk about here with strength training, if strength training is highly effective to improve the body composition and if we alternate it, of course, with the training, as we do with the runners, we are going to do, we are going to do some super sports, totally complete, so for me, the strength training is totally mandatory key and that we are not going to have to miss in your week. And before introducing us in the world of strength, let's go with that type, that they always give us the childhood children, and it is that, well, they just brought those cells with new flavors of frambuesa and caramel salad

5:04in the versions of 60, which is a gel with a lot of energy and with just a gel, we are going to say that we already have almost everything and that, especially the caramel salad, that are especially sweet, the childhood children, they have put an extra of sodium, that is, we are going to say that already practically with that gel, we are going to say that, that you would have to forget pastilla and everything, you have everything, in one single gel, which, of course, as I do, it is something very important and that I always recommend and I always say, it is something that you have to train, it is a gel, very energy is a gel, really very powerful, and I think that you have to adapt and train, in fact, I am now with my first tests, with these cells of 60, because remember that I am enjoying it. That's why the childhood children have the approach of 30, 45, and 60, so that you do your little strategies in your training, of course, not to try to adapt it within those objectives. For this month, for all those who buy

6:06a pack of medium marathon or the pack of marathon, if you put in the description of the program, you have it and everything is very clear, the coupon, which is with the Mbpc letters, i.e. from Marvanyul's Podcast. 10, okay? In this case, it will not be a 10, it will be a 15% discount in these medium marathon packs and pack marathon. So I think it is a very good way for those who have a career that I am sure that for these next few weeks you are already thinking so, come, take the weights that we are going to the gym. A territory not very suitable for runners, but I think that every time the runners, the runners we are invading for, of course, which is part of our day to day and is that the strength is light and the strength is performance. So come, let's go to the gym. The help is that a gym is not a place for runners. The runners like us, the free air in us like us, we measure our training, with our vlog, with our rinses, not those things that we usually like. And that of the weights, because as it is not something

7:06that we like, but today we know that it is something totally fundamental so that we can run for a long time and above all, to avoid injuries and also to improve our training. So when we start the gym or for the first time, yes, the truth is that we feel a little of your holidays, we feel lost. Today's content would like to explain to you in a very clear, very creative way. Well, some doubts that we always plan the runners when we welcome to that super building, to those gymnasiums to go to Granlo. And we, the runners, what we have to do is a training of strength to run and not listen to all the comments with other users that can have different objectives like to improve the body composition, general hypertrophy or muscle gain or other types of objectives. We want to do it is strength to run. So, gathered the 15 questions, the 15 doubts that normally make me do many runners when they go for the first time in the gym and do not know where to start.

8:07Well, the first question is when we take a gym we see a multitude of materials. We see weights, we see machines, we see tires, we see some users doing exercises without weight. And of course, what is the ideal? So, what will be the most recognizable? Because we know that it is very interesting to put weight in a load, especially when we have any ability with the strength training. So, what is better for a runner to go to the weights, i.e. those free weights or to go to the machines. Well, the two options are very recommended. We know that from the point of view of the runner for our training and especially when we do an exercise with free weights at the level of stability it will be much more interesting and it is that, they are going to activate many muscle stabilizers precisely for maintaining the position. Surely, when you have done a workout, a workout, you will notice when you are doing it with some weights like that of cycling at that moment, where you really will not have much to do that movement,

9:07but you are cycling. That is, at that right moment they are activating those muscle stabilizers that are precisely very important and if we go more and we project more when we are going to run for mountains where the stability is a key fundamental. Well, of course, here the training with free weights will be much more recommended. And in that case, we have to forget the machines. For example, it can be very interesting in a time where you still have those exercises very well situated and it can be a good way to introduce the load precisely with machines and is that the training with machines are very focused are training that we are going to say that avoid the injuries so if you are with your first steps the training with machines can be very interesting and you want to strengthen some muscle in a very direct way and very concrete because the machines will be very recommended to attack that muscle group if you have a injury if you have a muscle weakness even if it is all right there will be no problem

10:08that you do 8 exercises for example, you do 6 exercises with weights and 2 exercises with machines that is, you can combine a little as you want but always let's say like this giving it a little more priority training with weights that is, training with free weights second question how many repetitions do you have to do a corridor when it goes to a gym and what we want when we work in a training of strength to run what we really want is let's say looking a training especially in the economy of a career what does this mean we want that our muscles have the ability to save the maximum energy with each weight and every time we impact that our muscles spend the best energy possible to move and this thanks to the training of strength it is established that it can improve around 5 even up to 10% thanks and especially in training of strength and how do we get this well, thanks to a training where we are going to say it has a neural capacity that is, a nervous capacity

11:09with fast movements and explosive movements and yes, I'm giving you a track we want to work the explosive strength very related also with the maximum strength that is, we want to do the strongest and above all especially very economical and that's why maximum explosive strength is done with few repetitions and away from the fat normal we are talking around about 3 to 6 repetitions with high-media charges but these repetitions will always be the same no, for nothing that is, this is going to be fluctuating in a way passing the season in fact in other types of exercises as for example when you are going to work the muscles stabilizers like the heart with some exercises or we are going to say that you have to work a little more repetitions because here what is interesting is not having much weight and talking about seconds but the classic core workouts would be much more interesting for example, work 3 by 45 seconds

12:09so very important be clear that you choose normally or habitually of the classic exercises strength resistance that we had previously and what we want is many repetitions that we do running what we want is when we do strength training to group the maximum number of muscle fibers 3rd question I am going to put a very big if I go to the gym I am going to put as much people that I am seeing here on the side that are large they have large muscles both in their arms in their chest in their legs I do not want to put myself like this I want to put myself strong but I do not want to really put me big well if you do this training that you were saying it is not a training with hypertrophy muscle that is, when we work hypertrophy that is, the muscle gain here most of the time we have to work at the end of the muscle that is, get to the maximum repetition where when we are in the resistance we have the last repetition here we do not want this that is what we want

13:09to leave us of the fatigue that is, if you always work from a point of view more nervous with a good speed that the repetitions are fluid that is why later we will talk about recuperations it is very important that this is always fresh because tomorrow that is, if today you are training the strength tomorrow possibly you are going to have to run in exchange if you have put in a training of hypertrophy you have put in a very intense strength it is possible that you generate negative interferences in your next training so hypertrophy yes, that it works but in other moments of the season very punctual and very specific not long-term of the season we would be working with this phenomenon between around the three to the six repetitions to work and to attack precisely all that improvement in terms of the economy of the race four doubts how many times a runner should go to the gym well, well, I think that at least at least once a week should go to the gym but I would recommend at least 12 I normally to all my runners when they start

14:09a training plan I recommend I obligation that they go twice to the gym twice to the strength training if you want to run for a long time if you want to improve your training it is something that today the science is valid that the runner has to contemplate to build a good base always thinking in the future and we have to do the two sessions always very similar well, this depends on the season's objective we can do for example one day more a training more global and a second day maybe a little more specific to your objective if you are doing something of the trial because it is with some more specific movements of the trial if you have, for example, which is very usual in a lot of runners today is that I have precisely the middle gluteus that is giving me quite a few problems well, maybe it is a day of attacking precisely that muscles a little bit more to make a training a little more specific from here well, a little the trainer will design I can do more of the sessions of course

15:10yes, it would be very flexible to put three days a week with a training totally well integrated where we work from the mobility to the core the most unilateral movements and sométric movements we can put a lot of ingredients this in the end so that you don't understand how to run when we are going to run a day we do series we do a long or a day we do a far with the strength training it happens something very similar fifth this is a classic I want to run and do strength the same what do I do before or do later well, for my recommendation my first recommendation is to try to separate them to let's say to take the advantage of each one of the sessions that is to say if you could if you had the time available the ideal would be that for the morning you would have a strength training and for the afternoon the day for example or in the evening there is no type of problem because if you do a well-planned training in strength training you should not generate much fatigue well, for me the training of the day always has to be

16:10the priority and always obligatory and this would have to be very clear nothing high intensity it has to be almost like a training and because before and not after well, what we want of the strength training is to work and to get a lot in our muscle fibers if we do that strength training and then we are going to run it is very possible that we will have our career technique that we are a little more tired and that even we can lesson because we are all impacting in the continuous and repetitive way and perhaps it is not the best idea then it will be very interesting that before the strength training no more from 15 to 20 30 minutes maximum 30 minutes that you want to train the strength and the career at the same day but we are going to say one in the morning and another in the afternoon here at first it will not happen absolutely nothing it will not interfere and nothing if always that you are tired of the fatigue not having any type of problem it is so always that you are doing strength training

17:10the ideal is that you do not a training of taking a long training of high intensity your training that really you have to recruit those muscular fibers and you leave them totally tired and tired so very important always to associate strength training with training soft or exercise low intensity sixth doubt and well we are going to talk about the benefits of strength for a little to convince us all really strength training will make me faster and well the truth is that no the truth is that strength training we have planned you will not improve that mark directly by doing strength training but yes, indirectly it will have so many benefits that you are going to improve your marks and that you are going to improve your training for example, we are talking that it is going to improve the economy of career and we are going to improve the economy of career what it is going to provoke is that above all in long distances we are going to be able to sustain a rhythm for more time and that does not fall that rhythm because we are going to say that

18:10our muscular fibers cannot support that rhythm and as I said previously the strength training is one of the best preventive tools to distance us from the injuries when we do not have injuries we have a continuous training we have a regular training and we do not injury and as we do we know that the strength training will improve our body composition because it will make our muscles metabolically that is, the level of energy is going to have a greater demand of energy and this is going to be translated in a better body composition at a lower percentage because we are going to be more light, more fast so there are some of the indirect reasons what are going to do thanks to the strength training we can run faster well, number 7 how do we have to do these movements that is, when we put the weights here that are going to be a hundred days how do we have to go down and how do we have to go up that is, we have to go down fast and go up slow or we have to go down slow and go up fast well, well, this

19:11it is something very important that it is going to denominator it is going to specify how do we have to do it especially when we do the strength training to run well, in the case in the case of when we are going down in the saturday to propose that example we are in the eccentric phase here the movement is going to be slow it should last around about 3 to about 5 seconds it is a low slow and controlled where your muscles feel that they are really stretching down that load once you have reached the top that is, you have reached the bottom you are in the eccentric phase and so on there is no movement so we are going up at least one second to note that lower part when we are in the saturday where it is really stepping and we go up that is the concentric phase we are going to do it in an exclusive way if we were to show between 3 and 5 seconds in the lower part here we are going to give 1 or 2 seconds this is also going to of course to record those fast figures that are very interesting

20:11also to run fast it is very important that in these exercises you always have the full movement range that is, we are going to say that we are going to do that saturday that goes down to the maximum that your mobility range is to remember we go down slow we go up and we go up fast that is in the vast majority of exercises how do you have to do it we are going down with a press of bench we are here we go down slow we go up and we go up this sign a little the dynamic that you have to do in all the exercises come on, let's go for the number 8 come on mark tell the best exercise tell the most specific exercise to run the exercise that you should not miss and one could think about the saturday that the saturday usually in a very interesting exercise of course that the saturday is a fundamental training but I am going to tell you that it certainly sounds to you and it is a training not to say much more specific for the career to run as much as possible

21:12and of course to run also in the mountains and for me the vulgar fan which is one of the most fundamental is the most specific and to be a lateral replicates the technical gesture and the instability of the career remember in this case that you have to have a control eccentric that is, go down slow and go up always this type of movements in the corners to have an eccentric component that is so important and so interesting for our runners and finally super interesting exercise to work the stability if you have done it even without weight go notice that if you do not have it very worked you are going to move you are going to have a lot of instability and just what you put a little bit of weight although it is very little to one hand or two hands you are going to notice how the instability will be that your core works a lot your glutes also of course are going to work and it is a super interesting exercise that well I think I should not miss any planification of any runner

22:12number nine well, you have just convinced me come on, I'm going to go to the gym and today is my first day today is the first day I'm going to go to the gym all of this we have to do all the low slow, fast, fast with high-speed cars well, the strength training has a technical component that is very important you have to do the exercises well you do not have to have any press so that to not injury you and to really take the maximum advantage of those exercises first sessions each person will take weeks, months or even in some cases years depending because a little from the starting point that we are going to work the starting point will be without weight with the autocarga with our own body weight to have a good technique we are working on that in a week we have to really destabilize when we do those exercises that we do not that we say that the technique is correct that we note that the range of mobility is the correct that our fluid are fast that our lower ones are controlled which are slow

23:12all this it has to be good with a spread depending on each exercise well, we are trying that the movements are fluid that are good and that are optimal for when we already have them ready for when we have ready we can do these exercises in the best way possible of course not looking for the wrong we are going to say that if you are going to be able to do many repetitions in fact when I put the exercises without weight I do not like to talk about time 30 seconds 40 seconds 50 seconds but that do not cost you that it is an exercise that you can do without any kind of problem from the same question a runner we know that the legs are essential that we have to work but what happens with the top part with the trunk with the top arms chest shoulder well, you ask why if we really run with the legs well, the top the top has also a very important part to stabilize the career so that everything is fluid in a aerodynamic coordinated so it is very interesting also that you work the top

24:13and we are going to say also it has an aesthetic component and it is that if you are very constant with the training of strength we are not going to say that you are not going to stay like the classic baratonian that is really very inclined and also we are going to have certain muscle gain thanks to the strength training of the top part without looking today the muscles will gain a little of protagonism and it is a double training that can be very interesting and talking about the top that many times when we have to do the recuperations it can be that the recuperations are long at some times 3 to 5 minutes and one can say we are going to be 5 minutes waiting to do only 5 revisions well, a good idea is to alternate the bottom part with the top part with no type of problem that is, you can do your workouts and then do your press don't have any type of interference and it can be a good way to save time and since you go at least try to take advantage of the maximum time possible

25:14and precisely the number 11 that duration more or less usually has a strength training for a runner well, I think that maximum should not exceed 60 minutes 60 minutes is already a lot of time because we have to tell that we are going to use in around 10 to 20 minutes depending on the session of calentation where for me, the recommendable is to put a particular mobility there is no problem that you put something static something of race on the tip it is something even of race on the bottom very soft but it will be much more interesting mobility because if we do a good session of mobility we are going to work completely all the body I prefer mobility of all the articulations that have our body because precisely when we are going to work in strength training if we can we are going to work all the particular ranges precisely for this both the shoulders like the hips the knees the toes with the main articulations and also it will also have a double effect and we know that the mobility

26:14is also fundamental so that everything is much more coordinated and the strength training will be very recommended to activate to prepare the main part well, depending a little in my opinion, I like normally a very usual phone to place between 6 to 8 exercises remember that we alternate between 3 superior and 3 inferior it is a perfect way in which we can work all the body in a direct way so if we place 8 exercises for example, we can place 5 legs exercises and 3 exercises of 3 superior 4 and 4 no one in a type of problem and this causes that if we do it in a fluid way we do it in a fast way with 20-30 minutes we can have a good strength session totally complete and doing our repetitions and of course our rest question number 12 how many series we have to do? we will talk about repetitions the repetitions remember that we were talking between 3 to 6 and the series are the number of those repetitions

27:152 3 4 well, the usual will understand that they are 3 that is, 3 by 6 or 3 by 5 you can put 4 of course, you can always place 2 of course, here what we are going to work with the overload remember that when we talk about running that each week we have to go increasing the strength it happens absolutely the same in fact I really like to be very regular with the exercises that is, for example I am very constant during all the specific season that is, the season that can take us 4 or 5 months because today we start and we put them in each weight of the dead in a day with this type of exercises because the same the first session would be a 3 by 4 and with a way of increasing the season it will increase the weight but it will also increase the repetitions that is, that every time it is a little more difficult but always attention to leaving us from the fatigue question number 13 and when do I have to rest the rest is essential

28:16to be able to have the next repetitions that is, the next exercise that we are fresh that we are prepared for that there is no type of fatigue that we are totally ready if we are working in this way that inclusive force this force more nervous maximum force it is very important that we have a high-resolution high-resolution total so it is established around 3 up to 5 minutes depending on a little the characteristics of each runner that is, previously, that is very good recommendation to protect this time for example to make an exercise between the upper to put an exercise for example of the core to put an exercise I have stopped for a long time that is, 5 minutes waiting for the next exercise I do not see it very necessary that is, you do this exercise normally imagine that we are going to put 4 repetitions in the center we rest about 15 seconds and I am going to do, for example, 5 deep breaths

29:17come, 5 deep breaths and rest about 15 seconds we see a little water come, well, I still a minute and a half well, I am going to do a little mobility to take advantage of this time to not be very parallel this type of things you can put within the exercise no, Mark, I do not like we are we are going totally in focus and I do not care take one hour in the gym if there is a problem I am already in the lesson of each one I am not a part of being in the gym looking at the mobile talking with one I am what I am going to do my strength sessions do not go over the past the 40 minutes because I am going direct I am going directly to the ground and for me the time is gold, I imagine that for most of you it is also and ask number 14 always during all the season I have to do the same type of strength that is explosive strength no, for nothing it is very interesting that at the beginning of the season the runner I imagine that you come with a lesson and we see that that muscle group is very weak

30:17and the river has said here we have to put a lot of dog that will enter this muscle group needs to gain a little bit of muscle maybe it is a good moment to generate and hypertrophy that is to say nothing to muscle this does not have nothing to see what we have talked about here is precisely all the opposite we have to get to the wrong we have to do those movements more fluid and what we want here really is if in one in these weeks prioritize prioritize the strength training and that the strength of career is a little bit more secondary because it will not have any kind of meaning that we put the strength training and hypertrophy that is to say a very intense training of strength and the next day a training of series or of high intensity here at this moment we are in pre-season we are a moment of prioritizing the training of strength and then little by little we are going away that hypertrophy to do that training we are going to say of specific strength for runners that is we had said before remember that exclusive strength three repetitions

31:18eccentric movements this is the largest part of the season and above all that is very clear far of fatigue here the component of strength the training of strength is complementing the strength it will help us to win from the point of view the economy of career prevention injury is not the protagonist the protagonist at this moment is already the career and the last question number 15 there is a phase maintenance there is a phase where even we have to disappear in the training of strength and it is yes, of course when we are between four to six weeks in those peaks where we are having a lot of volume of career we are already very close of that maximum volume we are already almost starting to start the tapping before that objective here the strength will start to grow that is we are going to remove the combination if we would do two sessions we will do one if we would do three we will do two that is here we are going to start to grow we are going to also know that if we we would do four by four repetitions

32:18in 10 days in 100 kilos we are going to go down to three by three repetitions with 80 kilos we are going to start to grow we are going to start in a progressive way to remove weight to basically have a maintenance the strength works in the previous months the strength works in the previous months if your goal is very close in the fact of strength training and you are not going to win anything you do not want to enter strength training when you stay one or two months because it will not be for nothing strength is working with years of interaction that is here what is interesting is a constancy that when you fall your goal recover is a little and we are going to start again with that cycle of training that we have been placing that training of strength and well, I hope you have helped with this terminology and at the end I think here is the trick I am going to tell you that almost like with the career here what we want is that you are constant and that you are regular that you put that session at the same time

33:18I have asked you a session should be obligatory before the session is recommended I am telling you obligatory for my runners always when you see your training at all independently of your level that is, if you start today to the most professional runner all have your strength training and that is a key fundamental to be able to career for a long time away from the lessons and improving your training I hope you enjoyed and leave me a comment to see what you think see you