What a Powerlifter Can Teach Us About Strength: Sam MacIntosh 2/19/2020

Going to the gym to strength train is often the last thing most
of us who are not elite-level runners want to add into our busy
lives. So this is often why we neglect it. And, for those who
actually do strength training, are we really doing what we should
to improve our running?


 


This week, Coach Claire talks with Sam MacIntosh, powerlifter,
triathlete, and marathoner. Formerly a rugby player in her 20’s,
Sam switched to strength training and weightlifting several years
ago. She is also a British Weightlifting Level 2 coach and a
Precision Nutrition Level 2 coach. Having coached over 200 online
clients to become leaner and stronger, she specializes in
coaching masters-level athletes to maximize their performance.


 


Listen as Sam describes how we can get maximum strength gains
without spending hours at the gym. She also busts several
nutrition myths and gives us great tips and an interesting
strategy for best nutrition.


 
Questions Sam is asked:

 


3:09 How do you balance being a champion weightlifter, a
triathlete, and a marathoner?


4:26 How much strength training does a marathoner need? 


6:05 What kind of exercises are the most important?


8:57 Is it better to do a high or low number of reps?


9:55 How can we improve our running form while running and while
strength training?


11:30 Is it possible to gain muscle AND lose fat at the same
time?


14:43 How would one periodize nutrition while building up for a
marathon?


15:32 How can timing nutrition phases really help?


16:38 On a macro level, what do runners really need for nutrients
and how should they go about measuring portions?


21:20 Are ‘palm-fuls’ and ‘thumb-fuls’a better way of portioning
than a food calculator like My Fitness Pal?


23:08 How does nutrition differ for weightlifters and runners?


24:33 What supplements, if any, do runners need?


26:06 What are some of the biggest nutrition misconceptions do
you help people overcome?


27:38 What do you eat before, during, and after a run?


29:55 What advice would you give yourself back when you started
running and weight training?


31:52 What is the best gift running has given you?


32:50 How can people connect with you?
Quotes by Sam:

 


“I think we can get everything we need from the food we eat. That
said, I think everyone on a standard, Western diet, can benefit
from an Omega-3 supplement.”


 


“If you want to reliably gain muscle and lose fat at the same
time, it’s very difficult to track that. What’s better is to a
periodized dieting approach like you would do with a training
block for running.”


 


“If you learn how to keep your core integrity in strength
exercises, that will transfer over into your running without even
trying. Your body is a full system, so if you're learning it
while you’re doing squatting and deadlifting and that sort of
thing, you will carry that over into your running.”


 


“Two (strength training) sessions a week is what I usually
prescribe for people who are training for marathons, but that can
be really appropriate for a 5 or 10k racer, as well.”


 


“For runners, and this is regardless of level, if they’re asking
me about supplements and gels and the nitty gritty, and they’re
plate for three meals a day is awful, don’t worry about gels,
don’t worry about supplements; you need to sort THAT out first.”


 


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Mentioned in this podcast: 

Run To The Top Winners Circle Facebook Community


RunnersConnect Facebook page


Save 20% on your first order of Generation UCAN


Dr. Alex Harrison on Run To The Top


James Lawrence 50 tri’s, 50 states, 50 days


Book: Mindset by Carol Dweck







Follow Sam on:


Instagram


Endure Stronger on Instagram


MacIntosh Nutrition Homepage







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