Which one is a more running specific exercise...this....or this?
Hey guys its JP and I am going to shed some light on running specific exercises and why
the question I just asked is a little more complex than it seems.
Now, going back to this question.
Which is more running specific, the squat...or the step up?
Now, plenty of people would probably choose the step up.
And that makes sense as the movement patterns involved can resemble certain aspects of running.
If we zone into the quads, you will notice the the quads work in a similar matter in
this phase as they do during the descending aspect of the step up.
And as your foot applies pressure to the ground, this can resemble a bit of how the quads work
during the ascending aspect of the step up.
However, just because one exercise looks more like running, it does not necesarily mean
that it is more running specific than the other.
Let me explain.
I can go about this from different angles, but I want to keep this simple for the sake
of the video.
You can use exercises to address different aspects of running.
One popular one is the movement pattern, which is working the muscles in a manner similar
to how they move in the intended task.
The question you would typically ask yourself here is, Does the exercise look like the movements
seen in running?
This is the first thing that comes to mind in most people's heads when they think of
running specific exercises.
That's why most people would have chosen the step up as the more running specific exercise.
By incorporating exercises that look more like running, it might teach your muscles
to move in a manner more specific for running.
However, there is another category that tends to get underestimated.
The other is addressing the forces that are involved in the task.
This category is not so much about what movements take place, but rather takes into account
the forces that are imparted on particular areas of the body as you run.
For example, forces around the quads can reach around 3-4x your bodyweight as you run.
When thinking about the magnitude of forces, you could argue that heavy squats can help
prepare for those high forces and are therefore running specific.
For example, by incorporating heavy resistance training, this may build capacity in the region
to better prepare for the high amounts of forces imparted on the body when you run.
This is actually why you will notice high level runners incorporating strength training.
Now so far, I brought up that you can incorporate exercises that look like running as well as
incorporate exercises that take into account the magnitude of forces involved in running,
but you don't have to just choose one for a whole training program.
For example, in the early phases of training, I can emphasize more heavy resistance training
to build capacity in the body to handle the forces involved in running.
Then, as the runner gets closer to race day, I would start to priotize exercises that are
quicker and look more like movement patterns seen in running.
We basically built up the capacity of key muscle groups, then we focus on using them
optimally for running.
It gets more complex than this, but I just wanted to get a point across.
Now, if you have been following along.
There might be one more thing you might be thinking about.
Why don't I just choose exercises that look like running AND reflect the magnitude of
forces involved?
While this might be great to incorporate when building capacity of the body, it might not
be the best when getting toward race day where the focus is on speed and performance.
This has to do with relationship of load and velocity, but honestly that will deserve its
own video.
Overall, the idea I want to shed light on is that exercises for runners do not just
have to include ones that look like running.
Exercises that prepare the body for the forces involved in running are also great for runners!
And thats all for this video, I hope you enjoyed it.
I'd love to hear your thoughts as well as any questions you may have!
And as always thank you for watching!