Weightlifting program for runner

92019start

Hi everyone! I am training for a half marathon currently and wondered if someone could point me towards a weight training app with pre-planned workouts that I can customize for myself as a female? I’d like to train three days a week on my easy running days. Thank you in advance for your help.

TavistockToad

you dont need a customized plan because you're female, though there are some geared towards women, like strong curves... just pick a programme you like the look of:

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

neilgib28

In terms of a good program, check this link:-

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

Be careful about 'customizing' programs as they will generally become sub-optimal if you deviate too far from the plan.
Can't really comment on apps as I don't use one myself, just track progress on a spreadsheet.

At the end of the day it comes down to your own personal goals, some say that running (or any significant cardio) is counter productive to gaining muscle but if you are solely looking to enhance your running performance then I'm sure others more knowledgeable in that area will give good advice (I'm not a runner!!)

deannalfisher

this is the plan i use that supplements running and triathlon decently and i can do it at home/in the gym or on the road

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

TavistockToad

deannalfisher wrote: »

this is the plan i use that supplements running and triathlon decently and i can do it at home/in the gym or on the road

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

I've used a muscle & strength one too, i like them!

deannalfisher

TavistockToad wrote: »

deannalfisher wrote: »

this is the plan i use that supplements running and triathlon decently and i can do it at home/in the gym or on the road

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

I've used a muscle & strength one too, i like them!

i'm considering trying this one as a follow-on:
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

TavistockToad

deannalfisher wrote: »

TavistockToad wrote: »

deannalfisher wrote: »

this is the plan i use that supplements running and triathlon decently and i can do it at home/in the gym or on the road

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

I've used a muscle & strength one too, i like them!

i'm considering trying this one as a follow-on:
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

ooooh, that looks good, not convinced i would fair well with a upper/lower split though, I like a full body routine

deannalfisher

TavistockToad wrote: »

deannalfisher wrote: »

TavistockToad wrote: »

deannalfisher wrote: »

this is the plan i use that supplements running and triathlon decently and i can do it at home/in the gym or on the road

https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

I've used a muscle & strength one too, i like them!

i'm considering trying this one as a follow-on:
https://www.muscleandstrength.com/workouts/dumbbell-only-upper-lower-workout-routine

ooooh, that looks good, not convinced i would fair well with a upper/lower split though, I like a full body routine

ditto - but i'm intrigued enough to give it a go

GiddyupTim

I think that dumbbell routine looks alright.
But you might want to check Runners World or a running website for their weight-training suggestions.
I suggest this because I think sometimes runners decide to get stronger, or to try to look better, and they overdo. Most running coaches do not advise lifting heavy weights. If you are trying to get better at running, it just overtaxes you to have fatigued muscles and soreness all the time.
Running coaches tend to recommend core work and strength training. But the strength training is usually rather light weights (By which I mean, not doing sets of 5-8 reps to failure, but rather 10-20 reps and three sets, not necessarily to failure) or it is bodyweight training, like pushups, lunges, jumps, etc.
There is a YouTube channel I like, called 'coachjayjohnson.' He's a running coach, formerly at the University of Colorado. He has a bunch of strength training routines you can look at. (He's got a video on a core workout from Kansas State University called "Core H routine" that I find to be a killer.
Anyway, you might want to look it up. He seems to recommend mostly plyometrics.

Davidsdottir

It's hard to do both well. You can supplement your running with lifting of you can supplement your lifting with running. I think what's been mentioned above is great. Something like StrongLifts or a power lifting program is going to be too taxing to recover and both your running and lifting will suffer. Speaking from experience.

cwolfman13

Davidsdottir wrote: »

It's hard to do both well. You can supplement your running with lifting of you can supplement your lifting with running. I think what's been mentioned above is great. Something like StrongLifts or a power lifting program is going to be too taxing to recover and both your running and lifting will suffer. Speaking from experience.

Ditto...just what I was going to say...

lporter229

Advice on lifting for runners is all over the map:"do plyo", don't do plyo","lift heavy", "body weight exercises only" and everything in between. I agree with the above that it's hard to do both well. You have to decide which one you want to be your focus and supplement with the other. I choose to focus on my running. During training season, I do not lift heavy because it is too hard to recover. I keep with body weight exercise or light dumbbells. When I am not in a training plan, then I hit the weights a little harder. I am currently doing this full body routine I found on competitive runner's website (can't give you the link because it's blocked at my work, but Google "lifting for distance runners"). It utilizes low reps of heavy weights and focuses on compounds lifts and core. I do the workout two days per week on my hard running days. That may sound counter-intuitive, but you want your easy days to be easy so that you can recover and make the best gains. It makes those lifting and speedwork days a bit more dreadful, but in the end I have found it gives me the best results in terms of progress as well as avoiding injury.

LiftHeavyThings27105

I used to run 13 miles five or six times a week and train every day in the gym. I did it for about five months. Of course, I was a lot younger then (45yo...HA!). I was eating house and home, though. Not sure if I would have been able to do this long term, to be honest. I did pretty well doing both at the same time. But, I am special. Yup! My momma tells me that all the time! :-)

ritzvin

Weightlifting has definitely improved my running - just [1] give yourself a break before a race so you are not fatigued, and [2] pay attention to when DOMS sets in for you (I feel perfectly fine running the evening that I lifted in the morning, but tend to be a bit sore/fatigued if I run the next evening after).

Barring the above (bad timing of runs vs lifting): my quads don't get fatigued nearly as fast now, my hamstrings are much, much stronger (so I am way, way faster on uphills), and I am faster all around (increased arm strength = increased cadence).