Full Weight Lifting Routine for Distance Runners 

Brock THIS IS EXACTLY what we all need goin into summer training leading into XC, THANK YOU 🙏

As a hybrid athlete who started as a runner, I can definitely say lifting helps so much with improving durability. Got injured so many times in the first 3 years of running because I didn't strength train and develop my muscles.

Love this. Couldn’t agree more with the core strength and stability training. I’ll add it in 2-3 days a week during strength workouts and can notice a big different in running form on those longer runs. I’ve only been running for a little over a year, but these videos have been a tremendous help! Keep grinding Brock!

I love watching runners not neglect weight training! Keep it up because the videos rock!

Dude these are so helpful for someone like me who is starting their summer mileage just like you. Need more!

Try Bulgarian Split Squats with your forefoot on the edge of a plate. Adds the soleus to the chain PLUS all the stabilisers kick in. It's my non-negotiable.

This was so helpful. Thank you so much. A few questions: Do you lift before or after you run? What days do you lift? Lets say if you are doing workouts mondays, speed training wednesdays, longruns fridays. And do you continue lifting when the track meets start? Again thank you so much!

My coach is really against weights but it’s so necessary for injury prevention. So many guys on the team have their season ruined due to issue with stress fractures or other injuries.

always a good day when brock drops!! would love to see your post run stretch routine!

awesome video sir🎉🎉🎉🎉

Thanks for your video, I'll try lifting exercises

Thanks dude! This is super helpful

Awesome! I’ve been looking for a set strength training routine, as I’ve been incorporating strength training after hearing how important it is. Definitely going to be following this routine over the summer to be building myself up strong in both running and lifting, cheers Brock! 🤟 Also, what are the Adidas shorts called you wear in the video? 🙂

Brock "The Rock" Kelly

I do endurance lifting as well also Isometrics helped me tremendously ❤

You were cookin’ on those RDLs

Hi good video Brock! Question im a former power lifter now runner , my question is do you think compound lifts like bench press and incline press heavy 5 sets 5 can slow you down as a half and full marathon runner? I’m mostly a long distance guy and I enjoy lifting and running, but I heard heavy upper body work can slow your pace down and increase your heart rate higher during running. Do you think heavy upper body lifting is detrimental to long distance running ?

I always say that strength training affords us the opportunity to run. Had another question related to recovery: do you do anything specific for recovery at all? At a regular interval or maybe more on an ad hoc basis? I am thinking foam rolling, massage gun, stretching, muscle scraping, soft tissue work? One particular place I think runners neglect is foot health. I find that pliability in the feet is important to maintain a low injury risk.

How do you know your shin injury is a stress fracture or shin splints? Been dealing with it for a month and can’t really tell

Do you prefer to lift on days where you are tackling an anaerobic focused workout ? If not how do you incorporate your lifts into a typical week of training?

Could you please make a video of session 2?

few notes, your program has definitely improved but here's a few tips to make it more optimal. Your warmup is too long I would suggest bodyweight squats and bodyweight idl's are more than enough to get warmed up. The rep ranges are solid 3x5 is a really good range however consider periodizing this range where in the offseason its more injury prevention 3x6-3x5 strength, to increase the physically load your legs can take where as you get closer to races lifting hevier in the 3x2-3 range to increase power output and muscle fiber recruitment. Strength days its not as important but on power/ ply focused days I would suggest making sure there on your speed days on the track in which its super fast but a lot of rest like 200 repeats etc. this will help you get the maximum adaptation as well as it being a lower volume day so you can do both. DB RDL is great especially with that rep range you will defitley prevent some injuries with that exercise but I would personally take the knee drive out of the equation because it just makes the excerscise harder therefore you can't lift as heavy of a load. With the goblet squats I would personally recommend just using a barbell because you're going to be able to lift a way heavier load making it more likely to see and adaptation. Split squats are great but I would actually suggest making them more explosive/plyometric where you try to jump as high as you can which is called split jumps I would do 3x3 on each side. For the db rows I would suggest just doing a bb row because its more bang for your buck and will work other muscles as well so you won't have to do more isolation movements.I see the pull-ups as well are just generally good, although I disagree with your economy statement because there's is not a lot of empirical evidence that upper body strength nor hypertprhoy will help in endurance preformance, most Kenyan runners that are running sub 2:04 marathons have terrible upper body strength.pushups are good to but I would definitely ask the question of these excericis in the context of your goals, if your trying to optimize time and efficiency and also minimizing fatigue than maybe skip these excercis so you can hit the lower body stuff harder or do heavier compounds. Theoretically if you want to be more athletic through these upper body lifts which is what I assume is the goal then I would make them High intensity and less hypetrophically design therefore lower reps high weight and longer rest times as well as using BB compound movements. Circuits are great for people who don't do cardio and want to get fitter while also training a muscle but for you any variation of a leg raise or ab candlestick for 3 sets will be all you need. Again I would also say that if your cardio system becomes a factor you will not be able to work as high of an intensity or load. Also using heavy compound lifts like a backsqaut will already work your core in an athletic way as well. So here's what id do to your workout to make it optimal trust. STRENGTH (injury prev.) PHASE POWER (motor unit recruitment) PHASE 3x5 BB backsqaut 3x3 BB backsqaut 3x5 single leg RDL each side 3x3 Trap bar dealift (if you don't have tartar do bb idl) 3x3 Bulgarian split jumps (explosive and high) each leg 3x3 Bulgarian split jumps (explosive and high) each leg 3x5 BB Row 3x6 explosive clap pushups 3x6 explosive clap pushups 3x8 Ab candlesticks

With these two sessions, are you rotating them each one time per week? Or more than that?

Does anyone know what The Parsons (Kettlebell Rotations) are in session 2? I cant find an example anywhere for it

I have a question!! How long do you typically take to rest in between each set?

What days do you do each session?

Is this good for someone who's trying to improve 10k time?

what's your resting heart rate? I know this random lol

Do you run on the days you do this?

Barefoot with toe spacers would be more beneficial for you.

loved this, thank you for sharing!!