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On this week\u2019s show, we take on a fresh new topic, at least for us - Running. That\u2019s right, heel striking, to Pose or not to Pose, the importance of strength training for endurance athletes, we get into a little bit of everything.\xa0

As you\xa0might guess, heavy barbells are no less beneficial to road warriors, even ultra-marathon wacko\u2019s!\xa0

We recently got a chance to chat with Nate Helming in between talks at the National Endurance Sports Summit in Princeton, New Jersey. Nate coaches out of San Francisco Crossfit, right alongside some of the best coaches on the fitness scene today. That list includes Kelly Starrett, Diane Fu, and Carl Paoli. He also shares his expertise on The Run Experience, a cool online training resource for runners.\xa0

Maybe the guy\u2019s just a little unassuming at first, but before our conversation I had no idea he was so skilled and polished as a coach and thinker. More to the point, his talks and running workshops at the Summit were interesting, well-paced and high-value for the audience. You have to take note of folk\u2019s like this when you meet them, because that kind of pace and polish doesn't come cheap. These are skills you have to earn the hard way, over many years and endless repetitions.\xa0

Nate\u2019s central thesis is that a strong runner is a better runner, which is, of course, right up our alley. But it\u2019s not a straight forward idea, at least not as much as you would guess. If asked, Nate will tell you that he doesn\u2019t exactly know what it means to \u201crun strong.\u201d He just knows that more runners have to start acknowledging the health and performance benefits of heavy barbell training. You cannot push strength so hard that it becomes a competing training focus that\u2019s clear. But you have to train with the intent of lifting more and more weight. You have to squat, pull, and push because it\u2019s inherent functional. It teaches you just how you should produce force\u2026quickly, efficiently. That translates to reduced injury risk and improved performance out on the road.\xa0

Right, so that much is clear. If you want to improve your running, make sure you are constantly working on your mechanics under progressively heavy barbells. But the line is hard to draw. How much strength is enough? Well, it\u2019s hard to say. There is a line, but something tell\u2019s me that Nate has only begun experimenting with his methods. He will continue to surprise I\u2019m sure as more of his data ripens, and he accumulates more coaching experience.\xa0

So much for runners making their way towards the barbell, but what about the other way around? What do/should strength, and power athletes learn from the running world. Which of Nate\u2019s methods might apply to you? Again, it\u2019s hard to say.\xa0

He does have one clear bit of advice for the strong amongst us who want to improve their running skills. \u201cBe patient. Have some respect.\u201d Anyone who has suffered for a decade or more in pursuit of barbell glory know\u2019s that the skill of strength takes years and years to cultivate.\xa0

Your body must be built up over time to serve that function. Think of endless little waves of construction work, new bundles of muscle proteins piled high and turned over constantly, year after year. Consider your adapted structure, your fascia and skeleton. Be in awe of what your fine-tuned and lightening quick, nervous system can do. The same is true of amazing runners and their earned form and adaptations. You don't know the work that's been put in.\xa0

Consider optimal pose, the adapted foot and endless bands and chains of road forged connective tissue. These legs are likely slow and of the slow-twitch variety, but never kid yourself. To run at the highest levels is to suffer, immensely, daily. Don\u2019t underestimate that strength. And more importantly still, don\u2019t underestimate the benefits that would come to you if you would only work on your running, modestly at first and with respect.\xa0

I must say, none of this is news to me. Nate is preaching to the choir. I've learned an endurance lesson before.\xa0

Some twelve years ago I made my first visit to Columbus, Ohio to train with Louie Simmons of Westside Barbell. I had no business making the trip. At the time, I only had about $200 bucks in my checking account, just enough to pay for a week\u2019s rent at the shittiest local motel you ever saw. But that was fine by me. One, there was a Waffle House located conveniently between my slum and the gym. The waffles and egg\u2019s were cheap, the coffee and syrup, plentiful. But that was just my problem. I was a complete fat ass!\xa0

I don\u2019t mind saying so. I had built a life around this culture. \u201cTo be as strong as possible, do what is necessary. Grind you bones, stuff your face!\u201d By the time, I made it to Westside I was over 350 pounds in bodyweight. Louie told me exactly what Nate would say today, had I been in similar form.\xa0

We didn\u2019t talk about advanced programming ideas, not at the start at least. And no, we didn\u2019t talk about the latest tricks Louie was working on with his chain and band resistance methods. It was none of that. Louie\u2019s first and best advice for me was to get in shape.

\u201cHey listen, dude. You know, lifting heavy weights is just like fighting\u2026Am I right? You wouldn\u2019t dare jump in the ring with a known killer, would you? No, not now! You gotta get in shape first! You gotta suffer for a while. There are a lot of repetitions that need to take place before you earn the right to fight the champ. So that\u2019s you. You want to lift record weights? You gotta get yourself in proper shape first.\u201d

Starting from that day forward I made hard sled dragging and sprinting a key component of my training, and it certainly paid off. The more time I spent conditioning myself, the stronger and more explosive I became. Even though, I was lifting maximum loads all the time for the better part of twelve years, I never wore down. I never had a serious injury. I owe that to Louie\u2019s advice. I just wish I would have taken it earlier!\xa0

Nate, I won't be experimenting with powerlifting and running anytime soon, but maybe we can hook up soon and share some training ideas. Who know's, maybe there's a runner inside me still.

Cheers,\xa0

Chris Moore