Episode 48: Strength Coach Randy Hauer on The Role of Lifting for Runners

The Strength Running Podcast

Jason Fitzgerald

Health & Fitness, 10k, Beginnerrunning, Marathontraining, Fitness, Injuryprevention, Marathon, Halfmarathon, Running, Sports

4.8 • 1.3K Ratings

🗓️ 24 January 2018

⏱️ 63 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

I've fielded hundreds of lifting questions from runners who all want to know, "How do I lift the right way?"

It's a great question. In fact, it's THE question!

Knowing how to lift properly will:

Save you a lot of wasted time
Give you the actual results you want
Reduce your injury risk

But without knowing WHY runners should lift then it's impossible to answer HOW runners should lift.

Do runners need to build strength? Or power? Or neuromuscular coordination? When is the right time to work on each skill?

Also:

Can kettlebell work be added into a lifting program for runners? If so, how?
Are CrossFit or other HIIT sessions appropriate? If so, when?
Should trail runners lift the same way as road runners?

Clearly, this is a complex topic!

Thankfully, we're featuring a top strength coach on the podcast to answer all of your questions about lifting for runners.

You'll recognize Randy Hauer as the strength coach behind the programming of High Performance Lifting - our step-by-step lifting program for runners.

Randy has over 30 years of strength and conditioning experience in a wide variety of disciplines and training styles:

Olympic Weightlifting
Sports performance coaching
Personal training
CrossFit
Kettlebell training

He uses insights from these experiences to develop world-class programming for pro runners in Boulder, Colorado. He works directly with some of Brad Hudson's Hudson Elite team members.

In High Performance Lifting, Randy brings runners through a comprehensive 16-week strength program that periodizes strength training so runners will get strong, powerful, and (most importantly) faster.

And today he's answering the most common questions we've received over the last few weeks:

HIIT / CrossFit training for runners
When you should lift (Before or after running? Off days? Hard days?)
Soreness from lifting weights
Trail runners and lifting
Mobility and movement fluency
Is HPL just for "fast" runners?
Is it right for older runners 50+? What about high school aged kids?

Transcript

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0:00.0	Ready, set go.
0:04.7	This is episode 48 with advanced sports performance coach, USA Weightlifting National Coach,
0:10.0	and the strength coach for elite runners up in Boulder, Colorado, Mr. Randy Howard. Hey everyone welcome back to the strength running podcast. I'm your host
0:27.4	Jason Fitzgerald and it's been a little while hasn't it? This is the first
0:32.1	episode of the new year and I hope it's
0:35.4	off to a great start for you. As many of you know things have been pretty insane
0:39.6	here at Strength-running HQ because we are in the middle of releasing our newest flagship
0:44.8	training program. For the last 18 months or so I've been working with today's
0:49.7	guest Randy on a lifting program for runners and our goal with the program was simple.
0:54.7	We wanted to create a complete beginning to end strength program that was
0:59.3	specifically built for the unique needs of runners and also good enough for elite runners.
1:05.0	I ended up hiring a video team and two pro-runners to model all of the 40-45 movements or so
1:12.0	that are included in the program.
1:14.2	It's called High Performance Lifting,
1:16.3	and it's the only weightlifting program for runners
1:19.1	that's developed by a USA track and field
1:21.8	and a USA Weightlifting coach. So it's progressive so you know you're going to improve and progress with your strength gains as you go through the workouts.
1:30.0	It's periodized so you know you're doing the right type of lifting at the right time and with a focus on preventing injury
1:38.3	Strength power and neuromuscular coordination you're going to get a lot faster at the same time as getting a lot stronger.
1:45.6	Before we dive into our conversation with Randy, thank you to Health IQ for sponsoring this
1:49.7	episode.
1:50.7	Did you ever think your running habit would save you some cash money on life insurance?
	...

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