If you are trying to run faster in your jogging workouts, I have two pieces of advice for you:
- Ditch the Hokas and get normal flat athletic/running shoes.
- Lift 135 lbs max for every lift (95 lbs for woman/newer lifter).
Ditch the Hokas
Hokas compress with every step you take. I have realized (after years) that this is a tremendous waste of energy and slows you down a lot. Whenever I have tried to run sprints in Hokas, I cannot push off and accelerate quickly. In my normal Under Armour running shoes, I have no problem exploding out of the start and getting up to speed. For years I thought I had a speed problem but apparently was just using the wrong shoes.
I also recommend the Viktory carbon fiber shoe inserts. They greatly increase your exploson and the stiffness of your shoes. Helps with liftin in the gym too.
135 Lbs Max Weight for All Lifts
For all your lifts (front/back squat, RDL, Bent Over Row, Bench Press), I recommend you not go over 135 lbs. Just add more reps. I am doing sets in the teens and low twenties with 135 for all lifts now. This focus on muscle endurance, flexibility, and explosion also has greatly contributed to my jogging speed increasing.
135 Lbs will not kill your explosiong and leg muscles and will allow you to jog effectively probably the next day. It is hard to get immobile and sore from lifting just 135. It is a great weight for maintenance and muscle base maintenance. If you have a muscle base, you can maintain with just 135.
Combine with push ups, pull ups, jogging, and some 50 yard sprints and you have a pretty good little training program going.