Weight lifting for runners

WeepingAngel81

3 years ago, my husband and I ran the Goofy Challenge at Disney (a marathon and a half for those that don't know what that is), and my training consisted mostly of running. A whole lot of freaking running. The half marathon was ok, but the full I really suffered. I had not incorporated any heavy lifting. I did cross train a little with cycling and boot camp style classes, but my main focus was miles. Fast forward a few months later, and we decided to run the half marathon in Disneyland to complete the coast to coast challenge for that year. A friend of mine sent me insanity Max30, and I incorporated that into my week. I did that 5 days a week with long runs on the weekends. I did really well! Minimal soreness, and was able to stay focused the entire run.

I haven't done a lot of running since then, but we have decided to do the Dopey Challenge in January of 2020 (5k,10k, half and full), which means I need to get back at it!! I want to start lifting, but I have no idea where to start! I learned a lot 3 years ago, including that cross training and listing are vital! I have googled some runners world ideas, and have found some good ones, but I am hoping to hear from other runners who lift. What works best for you? How often do you lift vs running? Also, how often do you increase your weights and by how much at a time?

TavistockToad

I run 3/4 x a week, cycle for cross training 1/2 x a week and strength train 2 x a week doing a full body routine.

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

daveredvette

I do triathlons which is all cardio. Now I learned to add weights during off season. I found weight lifting for triathlons on YouTube. Squats for running, upper body weights for swimming. one leg exercise for balance and stability.

look on YouTube

daveredvette

congrats on the Disney challenge

GiddyupTim

Good luck.
Lots of people will tell you to really get after it, with a heavy lifting program. My own experience, however, is that a program of really heavy lifting -- like a 5 x 5 program -- interferes with your running. You are too tired the day after lifting and, consequently, you run very slowly.
I am wondering why you don't want to go back to the boot camp class and just substitute it a bit more often for the running. To me, that sounds perfect for what you want. Or Crossfit -- although they push you a bit harder in Crossfit than in most boot camp classes, and Crossfit goes heavier with the weights.
Anyway, as you mentioned, Runner's World has many suggestions for runners who want to strength train.
Here's a link:
https://www.runnersworld.com/strength-training/
Hope that is not a repeat from what you found already.
P.S. I incorporate a lot of sprinting in my running. I am wondering if that might be the kind of thing you are interested in. It increases your lung capacity if you are doing something like 200-meter sprints. It is more total body that jogging is because your arm motion is crucial. It is kind of strength building because you push harder. And it saves you some miles, and the wear-and-tear those miles impose. (Plus, I do it on a track, which is much softer.)
I sometimes do: 1 miles (4x's around), rest 2 minutes, 3/4ths mile, rest 2, 1/2 mile, rest 1, 1/4 mile, rest 1, then 6-8 200 meter sprints with 1-2 minute rests in between.
Or I do: 800 meters, 3 x 600 meters, 4 x 400 meters, 3 x 300 meters, and lastly 4 x 200 meters. With short rests in between each, of course. (Okay, sometimes I cheat and run 2 x 200 and 2 x 100.)