WEBVTT - How to strength train for better endurance

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<v Speaker 1>Welcome to Healthy Ish. Dear listeners, thanks for joining us

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<v Speaker 1>today and hello if this is your first time tuning in, Yes,

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<v Speaker 1>this is the daily podcast from Body and Soul with

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<v Speaker 1>me Felicity Halley, and today we are going to learn

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<v Speaker 1>more about building fitness endurance. Joining me is fitness coach

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<v Speaker 1>and content creator Annabelle Ronfeldt, and she shares a few

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<v Speaker 1>handy tips and exercises you can do in the gym

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<v Speaker 1>which will help build your endurance. And she also shares

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<v Speaker 1>her personal experiences because she's currently training for the Sydney Marathon.

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<v Speaker 1>Now listening to Extra Healthy Ish, where she shares nutrition

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<v Speaker 1>chips for your longer workout sessions. Now she's talking about

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<v Speaker 1>a forty two kre but she's got something in there

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<v Speaker 1>if you only are striving for a five k run.

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<v Speaker 1>You can search for Extra Healthy Ish wherever you get

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<v Speaker 1>your podcasts. Annabelle, thanks for us today. Unhealthy is How

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<v Speaker 1>are you good?

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<v Speaker 2>How are you good?

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<v Speaker 1>Have you been for a run today?

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<v Speaker 2>I was meant to, but I've had to push it

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<v Speaker 2>back tomorrow just because I'm looking a little bit of

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<v Speaker 2>motivation at the moment. But that's all right.

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<v Speaker 1>Oh, I think that's music to all of ours. When

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<v Speaker 1>it comes to endurance, some days you just don't feel

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<v Speaker 1>like doing it right.

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<v Speaker 2>No, So I did a gym session and said, but

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<v Speaker 2>I'll get up early tomorrow and get it done.

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<v Speaker 1>Okay, how many CA's tomorrow?

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<v Speaker 2>Unfortunately I'm doing twenty.

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<v Speaker 1>Four Oh wow?

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<v Speaker 2>Okay, yeah, not a small and hence why I've been

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<v Speaker 2>putting it off.

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<v Speaker 1>Okay, okay, yep, Now you don't make the rest of

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<v Speaker 1>us feel normal, but yeah, fair enough, twenty four k's.

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<v Speaker 1>That's a lot to wrap your head around. Now, when

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<v Speaker 1>it comes to building endurance in a sport, now it

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<v Speaker 1>could be running or if you're into swimming or cycling,

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<v Speaker 1>talk to us a bit about the role strength training

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<v Speaker 1>plays in building endurance.

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<v Speaker 2>Yeah. So, I think in running, especially, a lot of

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<v Speaker 2>people just start running and they tend to get injured.

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<v Speaker 2>And I think that's because they neglect the strength training

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<v Speaker 2>portion of it, which definitely still plays a huge role.

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<v Speaker 2>And it's something yeah, people tend to overlook. I found

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<v Speaker 2>myself it is huge in preventing injuries. I even suffered

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<v Speaker 2>from shin slins towards the end of last year, and

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<v Speaker 2>I later found out it was because I had a

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<v Speaker 2>couple of muscular imbalances, which was then just affecting my

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<v Speaker 2>joints and putting extra stress on my bones and creating

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<v Speaker 2>a fatigue, especially when you were out there for long

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<v Speaker 2>periods of time, say one to two hours, and the

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<v Speaker 2>impact running has on your bones as well, especially your shins.

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<v Speaker 2>So weight training just you know, works those finer muscles

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<v Speaker 2>that you do use for running and helps you protect

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<v Speaker 2>your joints like your knees, your ankles, and especially when

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<v Speaker 2>you are running more, especially around that thirty plus k mark.

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<v Speaker 2>It's a long time and it's a lot of impact

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<v Speaker 2>on your joints, so it's a little tiper important to

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<v Speaker 2>have strong muscles to be able to keep you going

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<v Speaker 2>for that amount of distance. But then also yeah, at

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<v Speaker 2>those injuries.

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<v Speaker 1>Because I think it's interesting a lot of people, you know,

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<v Speaker 1>we've got we're in like a running bonanza at the

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<v Speaker 1>moment in Australia. I feel like everyone's running, which is

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<v Speaker 1>so amazing and fantastic that more people are getting out there.

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<v Speaker 1>It's a free it's free, easy to do. Just whack

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<v Speaker 1>on your shoes and go. Not twenty four k's but yeah,

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<v Speaker 1>maybe four. But we often don't think about the importance

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<v Speaker 1>of strength training in the kind of mix of it all.

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<v Speaker 1>So let's talk about beginners first, before we go into

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<v Speaker 1>a marathon. How should we approach strength training in the

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<v Speaker 1>gym if we're just starting out with you know, our

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<v Speaker 1>running or swimming or cycling. What's kind of the mindset

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<v Speaker 1>that we should take in.

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<v Speaker 2>Yeah, I think with strength training in general, just basic

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<v Speaker 2>is best. You don't need it over complicated at all,

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<v Speaker 2>especially nowadays where you know you've got the presence of Instagram,

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<v Speaker 2>TikTok and all these people making different content. It can

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<v Speaker 2>be very overwhelming, especially for a beginner when you're getting

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<v Speaker 2>so many different things essentially shut down your throat and

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<v Speaker 2>you don't know what's real and you don't really know

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<v Speaker 2>how to approach it. So my advice was just would

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<v Speaker 2>just be to stick to the basic movements, just the compounds,

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<v Speaker 2>work your low body mostly if it is running that

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<v Speaker 2>you are training for, and add in two to three

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<v Speaker 2>per week. So for example, with my hyperprogram that I

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<v Speaker 2>have with move with Us when it is running as well,

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<v Speaker 2>I have an upper, a lower, and then a full

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<v Speaker 2>body session in there. So again you don't need to

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<v Speaker 2>make it too complicated. Just pick three to five movements

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<v Speaker 2>that you're going to focus on, and then a couple

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<v Speaker 2>accessories just to work those finer movements.

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<v Speaker 1>And how long should we spend in there? What sort

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<v Speaker 1>of timeframe?

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<v Speaker 2>I hate spending hours, so I always try to do

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<v Speaker 2>fifty to sixty minutes, like over an hour if yeah,

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<v Speaker 2>not necessary, if you want to see.

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<v Speaker 1>Resiz, he's got an hour anyway too, exactly over an hour.

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<v Speaker 1>What about you? You know, when you're going for say

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<v Speaker 1>a half marathon or a marathon or a really long

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<v Speaker 1>endurance event, what how do we how do you well,

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<v Speaker 1>how do you I suppose? And how should we approach

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<v Speaker 1>strength training in the gym?

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<v Speaker 2>Yeah, So when I went through my big eighteen week

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<v Speaker 2>training block when I was training for my previous marathon,

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<v Speaker 2>the first eight weeks was kind of about building that

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<v Speaker 2>muscular endurance, building that strength. And then the second half,

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<v Speaker 2>when the k's really started to increase, and you know,

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<v Speaker 2>I'm running fifty k weeks at a time, running a

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<v Speaker 2>half marathon every single weekend, it's a lot of extra

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<v Speaker 2>strain on your legs. So in the second eight weeks,

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<v Speaker 2>the strength training mainly became maintenance, just kind of maintaining

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<v Speaker 2>strength because obviously when you are running that much. It's

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<v Speaker 2>it's quite hard to build muscle during that period. So yeah,

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<v Speaker 2>towards the end of it, it was just about maintaining

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<v Speaker 2>and because of the extra load on the legs, it

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<v Speaker 2>was kind of just one low body and then an

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<v Speaker 2>upper body to Jan's substitute. In those days, if.

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<v Speaker 1>We're a bit of a mid range run as say

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<v Speaker 1>you know a ten or fourteen k, are there any

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<v Speaker 1>specific strength training moves we should be doing. Yeah, So

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<v Speaker 1>with running, I found it's really important to have a

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<v Speaker 1>strong posterior chain. So obviously when you are going for speed, especially,

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<v Speaker 1>your power comes from your glutes and your hamstrings and

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<v Speaker 1>your calves, so working movements like your hip thrust, your

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<v Speaker 1>rdls calf phrases also super important, as calves tend to

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<v Speaker 1>get a bit neglected. And then also when if you

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<v Speaker 1>are deciding to run longer distances, you need that muscular

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<v Speaker 1>in durrant in your cords as well, so.

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<v Speaker 2>Again it doesn't need to be over complicated. Just your squats,

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<v Speaker 2>and then also your single leg work because at the

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<v Speaker 2>end of the day running you're on one leg at

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<v Speaker 2>a time, so it is super important to kind of

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<v Speaker 2>balance out any imbalances you have between your legs.

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<v Speaker 1>Now you are training for the City Marathon. I presume

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<v Speaker 1>that that's the twenty four ks that you're about to

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<v Speaker 1>attack tomorrow. Yeah, what does your training look like for

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<v Speaker 1>this event?

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<v Speaker 2>Yeah, so this training block has been quite different just

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<v Speaker 2>because I've got a lot of events leading up to it,

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<v Speaker 2>so it's kind of a bit broken. So I'm also

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<v Speaker 2>training for high Rocks as well at the moment, which

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<v Speaker 2>is spot on your Instagram. Yeah, so my training at

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<v Speaker 2>the moment, my interval session a week is kind of

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<v Speaker 2>based around the high Rocks, but it's still going to

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<v Speaker 2>help me improve my speed for the marathon. So that's

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<v Speaker 2>about eight to ten k that session. And then obviously

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<v Speaker 2>I've got my long run, which just increases slowly each week.

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<v Speaker 2>That one in particular, I run for time, so I

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<v Speaker 2>do that just so I'm not focused on my pace,

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<v Speaker 2>and so I'm interesting and try and keep my heart

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<v Speaker 2>rate down because I find if I just run for distance,

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<v Speaker 2>I'll tend to speed up just so I can get

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<v Speaker 2>it done. That's really interesting because a lot of people

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<v Speaker 2>run for distance, so you kind of flip it. I

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<v Speaker 2>suppose it comes down to what sort of person you

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<v Speaker 2>are and how makes you're suited to time or distance. Yeah,

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<v Speaker 2>I just think if it's I'm out there anyway, so

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<v Speaker 2>I might as well just go slow.

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<v Speaker 1>Yeah. Well, all the best with the City Marathon, and

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<v Speaker 1>thank you for coming on Healthy Ish. Yes, thank you,

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<v Speaker 1>and yes I know we focused on running that. Hey,

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<v Speaker 1>come summer, we'll give you an episode on building swimming endurance.

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<v Speaker 1>And it seems everyone out there running right now, so

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<v Speaker 1>we had to talk about running anyway. I hope you

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<v Speaker 1>did enjoy this chat. Tell us if you did rate

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<v Speaker 1>and review this episode, or subscribe to this podcast anything else.

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<v Speaker 1>If you need any other info about building endurance, jump online,

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<v Speaker 1>bodyansoul dot com, dot you, follow us on socials, Grab

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<v Speaker 1>our print edition which is out in your local Sunday

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<v Speaker 1>paper and until tomorrow you know it. Stay healthy Ish