My guest on the show today isn’t much of a runner, but his experience as an international cycling and triathlon coach makes him a knowledgeable source on the value of strength training.
In addition to coaching, he’s also been featured in a variety of publications, a fellow CSCS (certified strength conditioning specialist), and recently launched his own podcast.
I am looking forward to going a few easy miles with Menachem Brodie today.
Deterred By Injuries
Menachem always ran for sports growing up, but it wasn’t until college that he began running consistently.
He and a friend worked up to running 3-5 miles multiple times a week.
His body cooperated for 4 to 5 months until it didn’t.
The running began causing him hip pain which in turn nudged him to try triathlons.
Menachem competed as a triathlete for a period, but once again his body wasn’t having it.
Post triathlons he had to have reconstructive shoulder surgery.
Due to constant injuries over the years, Menachem has never been able to compete in sports at the level he aspired to.
Currently, he runs 3 to 5 miles a week for the pure enjoyment that running gives him.
This Episode Is Sponsored By: XO Skin
Bodies Were Made To Move
Menachem is a firm believer that anyone should be able to run a 5k regardless of pace.
If you feed and water the human body with the right things, you should be able to continue moving for a long time.
Just because a runner can run a lot of miles doesn’t mean that they should.
While going slow on most training runs is advisable, Menachem believes that there is such a thing as training TOO slow and “garbage” miles are real.
Each individual that he coaches has to figure out what internally motivates them to run.
There are 3 main systems at work in every human body when exercising:
- Metabolic: The energy system attuned to what you are asking your body to do.
- Neuromuscular: Is related to efficiency when running.
- Hormonal: This system affects recovery. The more one recovery method is used the less effective it will be.
Focused, Specific, Purposeful Practice
Strength training is a crucial component for any athlete in any sport if they want to improve and avoid injury.
The time muscles spend under tension is what matters most, not how much weight you can lift.
Menachem has seen a lot of his athletes (both men and women) dealing with diastasis recti, separation of the ab muscles.
Core exercises should be the main component of any strength training program.
In order to run faster athletes must work on getting their joints in optimal positioning.
Improving joint position can be accomplished through various strengthening exercises.
Muscles are responsible for a lot in the body including protecting, moving, and stabilizing joints.
According to Menachem, there are 5 fundamental movements that should be done in every strength routine and they include: pushing, pulling, squatting, hinging, and pressing.
Some examples of exercises that accomplish these movements are:
- Bird Dog – The movement is relatively simple, but there should be ZERO movement of the spine which is not so simple.
- McGill Crunch – Should be performed 10 times while holding for 10 seconds each time.
- Side Plank- Feet should NOT be stacked. Depending on the side you’re on the top foot should be forward.
- Single Leg Hip Lift
Rotary stability is another movement that Menachem suggests adding to any strength program.
All 6 of these movements that he mentions should be done at each strength session.
An expensive gym membership is not needed to be successful.
The only equipment that would be helpful and used in various exercises is a kettlebell.
Mentioned In This Episode:
- Hands Overhead Breathing
- Core Exercise Solutions
- 5 Steps For Better Running
- The Runner’s Edge: High-tech Training for Peak Performance
- Run Faster from the 5k to the Marathon: How to Be Your Own Best Coach
Stay connected with Menachem by checking out his website Human Vortex Training, following him on Instagram, and most recently his Podcast. His YouTube Channel offers a variety of resources for athletes as well.
As Always, I’d Love to Know What Stood Out to You From this Episode! Let Me Know Your Takeaway in the Comments Below!
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