Weight Training and VO2 max for beginners

Send us Fan Mail Podcast Week 7 Podcast Data 5th February 2023 Weight Training For Runners and VO2 Max Brief Summary of Episode Today we are going to be talking about weight training for runners and hope to explain in simple terms what is VO2 Max. Bullet Points of Key Topics: Weights for Runners. Well runners world describes “Strength training for runners is a vital piece of the puzzle. Adding tempo runs, long runs, and speedwork to your routine will help build speed and efficiency, but strength training is often the element to take runners to the next level. ‘Strength work accomplishes three goals for runners:” 1) It prevents injuries by strengthening muscles and connective tissues. 2) It helps you run faster by boosting neuromuscular coordination and power; and it improves your running economy by encouraging coordination and stride efficiency. 3) Plus, for me weight training adds an extra dynamic to your training. It means your training is not solely going out pounding the streets. It you are a member of a gym it means you can try different cardio or strength machines. As running can be a solitary form of exercise it can be very lonely. Yes you can be a member of running club. However, not all of us have taken that plunge. So depending on where you are why not join a gym and enjoy the social aspects of being a member. What kind of Weight Training? My tips for a beginner: Is doing weights going to bulk me up? How often should I do it? Non Gym Membership Weight Training. Now if you are not able to afford a gym membership (like myself). Or don’t have a gym nearby you can do body weight exercises. Follow the below exercises in order, taking 90 seconds rest between each set and two minutes rest before moving onto the next exercise. When following this routine, concentrate on perfecting your form, rather than completing the exercises as quickly as you can. Use a mirror or ask a friend to check you’re doing the exercises correctly. Pressups Dumbbell Row Tricep Dips VO2 Max What is it? So what can impact VO2 Max What does VO2 Mean for my fitness What’s a Good VO2 Max? Resources & Links Strength Training for Runners https://www.runnersblueprint.com/vo2-max/. Measure VO2 Max. https://www.researchgate.net/publication/344122808_A_review_Maximal_oxygen_uptake_VO2_max_and_its_estimation_methods. VO2 max https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#tips-to-improve How to improve VO2 max. Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message". You can tell me what you think of the episode or alternatively what you would like covered. If your lucky I might even read them out on the podcast. Instagram Support the show Brian's Run Pod