ALL Athletes Must Run For Training

Summary

In this Renaissance Periodization Fitness video, Dr. Mike Zartel debunks the myth that all athletes must run for training. He argues that sport-specific conditioning is more effective, as it improves both physical fitness and technical skills. Running can be beneficial for systemic conditioning and as a break from monotony, but it should not be the default training method, especially when it contradicts the sport's needs or causes joint issues. The key takeaway is to avoid dogma and train smart based on individual sport requirements.

Takeaways

• 🏃 Running as a universal training method for all athletes is a myth, often stemming from a marketing slogan by Under Armour.
• 🏋️‍♂️ Sport specificity matters; athletes should train for the sport they do, not just run, as it may not align with their sport's requirements.
• 🤼‍♂️ Even though running can be beneficial for cardiovascular conditioning, sport-specific conditioning is often more effective for improving both fitness and skills.
• 🎾 Instead of running, athletes should engage in sport-specific drills and exercises to enhance their technique while also getting a physical workout.
• 💡 Running can cause significant fatigue, especially for those not accustomed to it or who have body types that are not suited for running.
• 🌐 Running is a low-setup physical activity that can be done almost anywhere with minimal equipment, making it a good option when resources are limited.
• 🔄 Running can serve as a good break from monotony in training, especially for athletes like swimmers who need dry land training.
• 🚫 Running should be avoided when it counters the needs of a sport, such as for linemen in football or weightlifters where explosive power is required.
• 🤔 Athletes and coaches should critically evaluate their training routines and consider whether running is the best option or if there are more effective alternatives.
• 🛑 There is no one-size-fits-all approach to training; athletes should train based on their specific needs rather than following dogmatic practices.
• 👋 The script emphasizes the importance of evidence-based and practical training methods over traditional or habitual practices.

Q & A

What is the main myth addressed in Dr. Mike Zartel's video?

The main myth addressed is that all athletes must run as part of their training, which Dr. Zartel argues is not necessarily true for every sport.

Why does Dr. Zartel believe the idea that all athletes should run is a myth?

Dr. Zartel believes it's a myth because running is not a part of many sports, and sport specificity in training is crucial for optimal performance.

What does Dr. Zartel suggest as an alternative to running for sport-specific conditioning?

Dr. Zartel suggests engaging in sport-specific drills and exercises that not only improve physical conditioning but also technical skills.

What are some examples of athletes who might not benefit from running as part of their training?

Examples include swimmers, wrestlers, jiu-jitsu players, gymnasts, and football linemen, whose sports do not involve running as a primary activity.

Why does Dr. Zartel argue that running could be counterproductive for some athletes?

Running could be counterproductive because it can lead to unnecessary fatigue and does not contribute to the specific skills and movements required in certain sports.

What is the potential downside of running for athletes according to Dr. Zartel?

The potential downside is that running can generate a significant amount of fatigue without providing the sport-specific benefits that are crucial for performance.

What are some benefits of running that Dr. Zartel acknowledges in the video?

Dr. Zartel acknowledges that running can be a good systemic conditioning builder, beneficial for cardiovascular health, and can serve as a break from monotony in training.

Why might running be a suitable option for athletes who are limited on equipment or in a place with few facilities?

Running is a low-setup physical activity that requires minimal equipment and can be done almost anywhere, making it a suitable option when other facilities or equipment are not available.

What does Dr. Zartel recommend for athletes who want to improve their sport fitness and ability?

Dr. Zartel recommends choosing sport-specific drills and cardiovascular exercises that improve both physical conditioning and technique.

What is Dr. Zartel's stance on the use of dogma in sport practice?

Dr. Zartel is against the use of dogma in sport practice, advocating for evidence-based and sport-specific training methods tailored to the needs of the athlete.

How does Dr. Zartel feel about the practice of jogging in Brazilian Jiu-Jitsu warm-ups?

Dr. Zartel discourages jogging in Brazilian Jiu-Jitsu warm-ups, suggesting that sport-specific drills and instructionals are more beneficial for warming up and improving technique.

Outlines

00:00

🏃 Myth of Athletes Running for Training

Dr. Mike Zartel from Renaissance Periodization Fitness debunks the myth that all athletes must run as part of their training. He points out that this belief is not based on sport-specific needs but rather a marketing slogan from Under Armour. The video discusses how various athletes, including swimmers, wrestlers, and football players, often engage in running, which may not be beneficial for their sport. Zartel emphasizes the importance of sport-specific conditioning over generic running exercises and highlights the potential for running to cause unnecessary fatigue and injury, especially for athletes whose sports do not involve running.

05:02

🏋️‍♂️ Benefits and Drawbacks of Running for Athletes

This paragraph explores the potential benefits of running for athletes, such as serving as a systemic conditioning builder for cardiovascular health. It also acknowledges that running can provide a break from monotony for athletes like swimmers during dry land training. However, the drawbacks are also highlighted, including the risk of running-specific fatigue and injury, especially for larger athletes or those with joint issues. The paragraph suggests that while running can be a simple and accessible form of exercise, it should not be the default choice for athletes when more sport-specific conditioning options are available.

10:02

🤔 Best Practices for Athlete Training and Avoiding Dogma

The final paragraph focuses on best practices for athlete training, advocating for sport-specific drills and exercises over generic running. It stresses the importance of analyzing the needs of the sport and the athlete, rather than following dogmatic approaches to training. The video argues against the practice of running for athletes whose sports do not involve running, such as linemen in football or weightlifters, as it can counteract their sport-specific needs and potentially lead to decreased performance. The conclusion encourages practitioners and coaches to think critically about training methods and to avoid the trap of traditionalism without justification.

Keywords

💡Sport Specificity

Sport specificity refers to the concept of tailoring training to match the specific demands of an individual's sport. In the video, Dr. Mike Zartel emphasizes that running is not a part of many sports and therefore should not be universally prescribed for athletes. For instance, swimmers and wrestlers have unique physical demands that running may not effectively address.

💡Conditioning

Conditioning in the context of the video pertains to the development of an athlete's physical attributes necessary for their sport, such as cardiovascular endurance, strength, and flexibility. Dr. Zartel argues that while running can improve conditioning, sport-specific conditioning is often more beneficial as it also hones the skills and techniques required for the sport.

💡Jogging

Jogging is a form of running done at a slow or leisurely pace, often for exercise or training purposes. The video challenges the notion that all athletes should engage in jogging for training, suggesting that it may not be the most effective method for every sport and could be replaced with more targeted exercises.

💡Under Armour Ad Campaign

The Under Armour ad campaign mentioned in the script is a marketing strategy that uses the slogan 'athletes run' to promote their products. Dr. Zartel uses this as an example of how the idea that all athletes should run has been perpetuated, even though it may not always align with the best training practices for every sport.

💡Bodybuilders

Bodybuilders are athletes who specialize in developing and displaying their muscular physique. In the video, they are used as a stereotype to illustrate the common misconception that all athletes train in the same way, such as through jogging, which is not specific to the demands of bodybuilding.

💡Fatigue

Fatigue in this context refers to the physical exhaustion that can result from certain types of training, such as running. Dr. Zartel points out that running can cause significant fatigue, especially for athletes whose sports do not involve running, and may not be the best choice for their training regimen.

💡Sport Specific Drills

Sport specific drills are exercises designed to improve performance in a particular sport by practicing the movements and skills unique to that sport. The video suggests that these drills are more effective than running for athletes because they combine physical conditioning with skill development, as seen in examples like small-sided soccer games.

💡Systemic Conditioning

Systemic conditioning involves improving the overall cardiovascular and respiratory function of the body. The script explains that running can be beneficial for systemic conditioning, even for athletes in sports where running is not a primary activity, by enhancing heart and lung capacity.

💡Monotony

Monotony in the context of the video refers to the repetitive and potentially boring nature of certain training activities, such as jogging. Dr. Zartel suggests that running can be a break from the monotony of other training routines, providing a change of pace for athletes like swimmers.

💡Best Practices

Best practices in the video refer to the most effective methods for athletes to improve their performance in their specific sports. Dr. Zartel advocates for using sport-specific drills and exercises over generic activities like jogging, to better align training with the unique demands of each sport.

💡Dogma

Dogma in the video represents rigid beliefs or principles that are accepted without question. Dr. Zartel criticizes the dogmatic approach to training that assumes all athletes should run, arguing for a more flexible and sport-specific approach based on individual needs and scientific evidence.

Highlights

The notion that all athletes must run is debunked as a myth perpetuated by an Under Armour ad campaign.

Different types of athletes, including swimmers and wrestlers, are often seen running despite it not being relevant to their sport.

The idea that running is a universal method for athletes to get in shape is challenged, emphasizing the importance of sport-specific training.

Running is not inherently part of many sports, and sport specificity in training is crucial for optimal performance.

Sport-specific conditioning is more effective than running for improving both physical fitness and technical skills.

Examples given of how sport-specific drills can provide better conditioning and skill development than running.

Running can cause significant fatigue, especially for athletes not suited to this form of exercise, such as football players.

The potential benefits of running as a systemic conditioning builder for cardiovascular health are acknowledged.

Running can serve as a break from monotony in training, especially for endurance athletes like swimmers.

The simplicity and accessibility of running as a training method, requiring minimal equipment and space, is highlighted.

Recommendations for best practices in training emphasize sport-specific drills over generic running exercises.

The importance of avoiding running when it contradicts the needs of a sport, such as for linemen in American football, is discussed.

The potential negative impacts of running on joints, particularly for larger athletes, are noted.

Alternatives to running, like the elliptical, are suggested for athletes with joint concerns.

The transcript concludes with a call to avoid dogma in sports training and to train according to individual sport needs rather than generic practices.

Transcripts

in their training for sport all athletes

must run

this is a myth i'm doctor mike zartel

for renaissance periodization fitness

myths series video number 14 all

athletes must run

for training let's open up this can of

worms athletes run

is literally an under armour ad campaign

slogan okay they have this commercial is

very well done where like they had their

people had their under armour like

outfits on and they like ran like

someone running in like farms and cities

and tracks and it was all different

kinds of athletes and it's like athletes

run like you're an athlete you run buy

our stuff under armour is great stuff by

the way definitely by the ship

uh

tons of athletes seem to want to run

even when it doesn't make any goddamn

sense swimmers you see them running

wrestlers love to run

jiu jitsu players a lot of running in

jiu jitsu

basketball players football players and

when we say running i especially mean in

this context distance running jogging

it's like something people do to get in

shape it seems that's kind of the claim

here

and the claim goes more than that it's

not just what people do to get in shape

the claim is that it's what you should

do to get in shape like if you're an

athlete you run you go for a jog that's

what you do that's how you train

like people have this idea about like

bodybuilders close your eyes what's a

bodybuilder like what's their training

like they lift weights in a dingy gym

and weird mirrors true right and that's

the stereotype and it happens to be

mostly true when people think athlete

how do athletes train a lot of people

close their eyes and think like a person

jogging or throwing a ball around and

jogging and jogging seems to come back

in there this idea that athletes run and

all athletes should run and do run is so

pervasive that even phil heath ran in

the mountains in that interesting video

shoot for the generation iron movie

which was like where the fuck dill heath

running with them calves and those legs

nowhere i guarantee that shit took like

fucking 15 takes because he probably

can't run more than you know 100 meters

without everything cramping up maybe

maybe he's in unreal shape he used to be

a basketball player he's probably in

pretty good shape but you know is

running is jogging how phil heath

loses body fat i'm not inclined to

believe that that's the case right so

interesting stuff going on there

so reasons why all athletes should run

is probably wrong

first

running is literally not a part of a ton

of sports and sport specificity matters

a ton you train for the sport that you

do you wouldn't give a swimmer a tennis

racket so why the fuck are you giving

him running shoes there may be some good

reasons in some cases but in most cases

it's stupid

boxing

boxers love to run this is probably

mostly not a good practice we'll talk

about why in a bit mixed martial artists

grapplers gymnasts sometimes do jogging

what like outside of the tiny little

short sprint they do for a few of their

events gymnasts don't need to be running

at all why are they doing it it's just

not a part of their sport

next

sport specific conditioning so clearly

running is designed to elevate

conditioning levels and that it does

very well but sport specific

conditioning does that better

conditioning elevation for the sport and

it also improves fitness and skills

so

small sided soccer games for example

instead of having soccer players jog

around the field accomplish a crapload

of physical conditioning so they check

that box just as good as running does

better actually

but small sided games also require you

to you know what that thing they do when

they play soccer oh yeah actually play

soccer move the ball around with your

feet and get better at the skill of

playing soccer many times basketball

players tennis players soccer players

jog

they're getting their physical

conditioning decent but if they do sport

specific drills and techniques in

practice

actually putting their hands on a racket

a ball

with their hands or with their feet if

they're basketball or soccer they

actually accomplish all that and more on

the physical side plus the technical

side you get better at playing the sport

it's a win-win that just jogging and

running doesn't give you another

downside is that running specific

fatigue can hit super hard especially if

you're not used to it especially if

you're not that body type if you're

heavier and you're a football player

jogging can fuck you up and just

annihilate you fatigue-wise and the

question is for what well it's a

conditioning benefit that you could have

gotten just doing football drills at a

more elevated rate like tackling drills

or positioning drills or short sprint

drills or movement drills it pushes your

heart rate just as high or muscles get

filled with lactic acid etc but it also

teaches you football and it is a certain

level of fatigue jogging generates a

crapload of fatigue for those people

without all those benefits so it's not a

very good thing now there are some

grains of truth

first

running can be a pretty good systemic

conditioning builder which means it just

builds cardiovascular conditioning kind

of all around not in the local muscles

that are not in the legs but you know

heart lungs it changes blood dynamics

and all that stuff which is really

really good even for sports that don't

run it can be a benefit so if you're

stuck in a place you're a swimmer and

you're stuck on only dry land and

there's no swimming pools but you have

to stay in shape yeah running is your

second best option at that point if

there's nothing else around for sure

second benefit to running potentially

can be a good break from monotony for

example dry land training for swimmers

especially endurance swimmers involves

lots of jogging

why because you can only swim so long

until your shoulders fucking just fall

off of you and any good swimmer will

tell you

you can swim well it's really something

that's quite sustainable but at some

point dry land training is a good break

from the monotony lets your joints heal

up and if you're running you're taking

vertical forces as a swimmer which you

basically never encounter swimming and

it's forces in the knees the ankles

knees hips and spine and you get almost

no force transduction through the

shoulders and not the kind of forces

that are transduced through the hips and

knees when you're swimming so you take

all the sort of potentially harmful with

accumulated fatigue force vectors you

change them completely away from what

they usually fuck up which is like your

shoulders when you're swimming and

direct them to your hips and knees and

you think oh shit if i keep going and

running like a swimmer

then i will eventually fuck up my hips

yeah but if they do that for several

weeks and they're like i'm getting kind

of bored of this running thing my hips

feel kind of weird but then they do one

of these and they're like my shoulders

feel great i'm ready for swimming again

so as a change for monotony running can

be in some context a decent variation no

problem

next and i sort of alluded to this

earlier running is maybe one of the

lowest forms of setup physical or

training activity that you can do

what do you need to swim what we get at

least a source of water that is

decently not waved and long enough and

deep enough and you won't die going in

there or something uh you know what

about if you want to train with weights

you need a fucking weight room if you

want to train for football specific

stuff you need a football field et

cetera et cetera what do you need for

running you need shoes

and you don't even need the outdoors if

it's sufficiently large indoor space you

can do some running and all pretty much

everywhere in the world has an outdoor

space uh you know maybe antarctica is an

exception you can't go out in the winter

but you can run almost anywhere so if

you're in a place where you're traveling

or limited on equipment or you're just

living in a country or a place that just

doesn't have a lot of equipment for you

and you want to get in shape or stay in

shape or something yeah running and

different forms of running are real good

start and they're absolutely totally

valid it's just that when we do have the

resources running gets pushed way into

the back of the line as far as good

choices specifically for athletes whose

number one part of the sport is not

running or jogging which is to say

probably most athletes

so what are the best practices here

taking this all together

in most cases if you want to increase

your sport fitness and ability you

choose sport specific drills and sport

specific cardiovascular exercises

that way your technique improves while

you're pushing the pace so if you're

getting in shape for tennis you can have

a coach shoot balls this way balls that

way balls this way balls that way you

run around and hit the balls they're

running back and forth and up and down

the court is just destroying you

physically which is great it's what you

want but also you get to practice all

your tennis swings it's the best of both

worlds versus if you just jog around the

tennis court like yeah you get some of

that physical stuff not even all of it

because you don't get the change of

direction or acceleration deceleration

stuff but you don't get any of the

tennis benefits of knowing how to

fucking swing a racket you know the best

marathon around the world you hand them

a racket they're like the fuck is this

they're not good at tennis you need to

practice the sport that you're playing

or at least components of it and that's

the best way to train for sport

if you want to use running you should

use it when it's the best option taking

all of the other options and trade-offs

into account not just by default because

athletes run and this is a thing that

goes all the way through every sport

it's dying in sport culture but fucking

too slowly in brazilian jiu jitsu which

is what i do actually coincidentally i

just got done with practice i'm wearing

my rash guard oh brown belt rash guard

never hurt any bun thanks moya brand

companies make a fine rash guard

in jiu jitsu this is getting less and

less and less to be a thing but tons of

schools will start the jujitsu warm-up

by jogging around the mat

fellas where are we going you ever run

in jiu jitsu are you fucking kidding me

the mats that's fucking big you're going

nowhere to go as a matter of fact if you

physically turn in run during jujitsu

that is either a point deduction or you

just forfeit the match because you're

clearly just fucking running away that's

a non-verbal submission so why are we

running it all like well it's warming up

well can we warm up in a way that warms

us up but also is jiu-jitsu specific

well yes we start doing instructionals

and drills of actual jutsu positions you

get warm like that no problem and it's a

specific kind of warm that warms up all

of your joints that you use for jiu

jitsu not fucking running so a lot of

times when people say oh yeah well look

let's drop to practice and let's start

running

maybe not jiu jitsu wrestling jesus even

basketball

start with some dribbling stuff some

ball handling drills shoot a little bit

move up and down the court a little bit

and then play some small sided stuff and

then you're warm and then you can get

into the rest of your basketballs you

don't have to jog and i know it sounds

like i have this huge thing as jogging i

don't it's just this giant fucking

cudgel that people hit over the head of

sports and there's so much more

specificity available it's just like um

it's like the last resort of the

uncreative and if it's something you

inherited and it's something you you do

and have done and it's gotten you good

results that's totally cool and maybe it

will continue to get good results i just

want to encourage you as a practitioner

or coach of sport to think the things we

need to do in practice here can we do

them in a better way

than with jogging i don't want you to

think can we do them without jogging

there's nothing wrong with jogging but

if there's nothing a whole lot right

with it and the competitor to jogging is

like we get in the mat and actually

start drilling wrestling and that's how

we warm up and that's how we practice

the benefit there is you get all the

same cardio benefits all the same

warm-up benefits but you also sharpen up

and practice technique extra fuck christ

that's just way better right

point number three do not run when it

counter sports needs the distance

running in linemen do not mix

and should not mix your sport knees as

alignment is like three to six seconds

of extremely explosive activity jogging

has nothing to fucking do with that and

people say oh we need to get these guys

into cardio shape put them on the

football field and have them run drills

that simulate their sport and have them

rest a little less than they would

prefer and they get in great shape and

get all the other benefits too where are

we jogging to

if you were really good at jogging as a

lineman the best way to get good at

jogging is to lose weight transition

your fibers from faster twitch to slower

twitch and that just actually makes you

worse it actually makes you worse if you

want to make the average lineman who's

already very good worse just have them

jog more all right so if it counters the

sport you know do we jog weight lifters

oh it's stupid should wrestlers be

jogging also probably not

most the time it's a bad idea but for

people like linemen and weightlifters

and powerlifters it's so contradictory

the sport is so bad for your abilities i

wouldn't do it in almost any case

because it's not just like oh it's this

other option it's not that great it's a

negative option it's a negative option

to that end don't run when it messes

with your joints

there's tons of fatigue to be had and

running for especially for larger people

with knee and hip joints that maybe

aren't so great for running why are you

doing it right a lot of people like yeah

man

joints beating me up

gotta go on this jog like you know

there's this thing called the elliptical

right and they're like well yeah but i

gotta run like oh i gotcha you got a

running meet you got a 5k coming up next

month they're like no man

i'm a basketball player like uh

you can't figure out what to do with a

basketball and a court that'll get you

in good shape good god you need a new

coach or a coach at all right so if it

messes with your joints and it's just no

good for you because it's repetitive

strain stop doing it running is not some

kind of magical thing that makes

everyone better at all sports it's just

not true

here's the biggest point to wrap it all

up

no dogma dogma has no place in sport

practice not in the modern world we know

so much with science and practical

experience

athletes don't run

athletes train how they need

okay

if that includes running great if the

needs analysis is running is great

awesome if running is the best use of

your time comparatively to other uses

amazing if it's not

athletes train they don't necessarily

run

see you next time