Dr. Vonda Wright

Yeah, so you're getting really strong around the knee joints, the hip joints, because, again, that feeds forward to better movement, movement economy, and prevention of misstep for a hip fracture later down.

So that's where like if we're looking at those three days a week and we're finishing with plyos or some sprint work, then the other days just walking low level intensity walking or maybe you have soul food.

You want to go for a bike ride.

You want to go for a run.

If you're not training specifically for something, then those three strength training days are your key workouts.

And then you can pepper in all the other things that you like to do.

No, it doesn't.

It's that high intensity that's a little bit uncomfortable where you're pushing at that max for about four minutes to build that VO2 max.

In the sports science world, it's always been the 4x4, the Norwegian 4x4.

Four minutes on, four minutes off, four minutes on, four minutes off.

But that's not three days a week.

No, not at all.

The Norwegian protocol is once a week.

So I can't run at the moment.

This morning I did explosive kettlebell swings.

I have a torn hamstring and meniscus, so I can't run at the moment.

And you'll actually improve your running more so than if you're to run every day or every other day.

Because if you're getting strong through full range of motion, then that feeds forward to better running economy.

Then you can vary your pace without getting injured.

But for people who are running every day and they're shuffling and they're getting stronger in their strong muscles and weaker in their weak muscles, then it perpetuates this.