Intermediate Runner...

amelia_atlantic

Hello!

I'm not the best runner but I love running! I run about 15 miles a week mostly on a treadmill since it's COLD AND DARK here in Maine at 5pm! :frown:

Because I'm now stuck at the gym, I'd like to take full advantage of my membership and really whip my body into shape.

Does anyone have any weight lifting routines that will help my running?
What machines specifically should I use in the weight room?

Thanks a million! :glasses:

Amy_B

Good question! I am pretty new to running, but I'd say that anything that works the legs would be good.

Channing

Hello! :flowerforyou:

It looks like we have very similar goals! I have found the MFP Runners Club thread really helpful with all things RUNNING!

http://www.myfitnesspal.com/topics/show/69180-mfp-runner-s-club

I've been trying to get in 1 to 2 days of strength/resistance training a week along with my running schedule, although time is always an issue. Experiment with different machines at the gym, and I know a lot of gyms have strength training classes as well!

Like you, I'm dreaming of running a marathon in the Fall of 2010 and I'm definitely running my first 1/2 this Spring! :drinker:

Hope to see you on the Runner's thread!

Channing

kage1986

Along with this website you should try Realage.com. Its a great resource on whole body health and can offer you some workouts specific for you.

PS: I have the same problem as you do with the darkness. In Alaska, I go to work in the dark and come home in the dark until March rolls around

horndave

lunges, squats, calf raises, leg curls and legs extensions.

cristy333

Don't forget the core. Building a nice core group will help with posture and form. Remember to work out both your abs as well as back.

Azdak

Squats and lunges are great strength exercises for runners. Focus more on higher volume--some say 15-20 reps per set, I have always preferred a little heavier weigh--more like 10-15 reps. They are also excellent for runners older than 35 who need to work on strengthening the quads.

I am also a big fan of deadlfts, in addition to other core exercises.

And there is no reason to ignore the upper body--those of us who aren't elite marathoners still need a balanced workout program.

As you progress in your strength routine, I would also incorporate some balance work--e.g. squats on a bosu trainer, one-leg plyo lunges, things like that.

Studies have not shown a huge benefit of strength training for runners, but I believe they focus too much on the performance of more elite performers and not on the real-life needs of the average exerciser. My experience--both personally and with others--has been that strength training can have valuable benefits for running--both on performance and injury prevention.

I can share one personal (albeit dated) experience. In my more serious running days, I always suffered a drop off in my running training during the summer because I do not do well in the heat at all. In those days, there were no serious indoor alternatives. One summer, however, I did join a YMCA that had just opened up a new "Nautilus Room"--a weight lifting room with new Nautilus equipment within the regular facility (this was in the mid-1970s). It was the first time I ever did any structured strength training. In the fall, I resumed my normal running routine of 35-45 miles per week and entered a 10K race. I had run the race the year before and the course had some medium-sized hills, esp in miles 4 and 5. The previous yr I had started OK, but slowed pretty dramatically in the last 1/2 of the race.

This time I came in with even fewer miles under my belt than before and wasn't expecting a whole lot in terms of performance. What I discovered was that the strength training had given me not only some extra power to attack the hills, but I also was able to maintain my posture in the last 2 miles, and thus my speed. Long story short--I ended up equaling my PR for a 10K.

amelia_atlantic

Wow! Thanks for all the advice!

I think I can set up a routine with all the ideas you guys gave me. Now I won't feel like an idiot wandering around the weight room!

Channing-I defintiely lurk around the runner's thread from time to time! :glasses: I've posted a few things but I mostly like to see how and what people are running! It's definitely an inspiration.

Kage- Is this the season in Alaska when it's dark for like, 20 hours? How do you do it?!
I know a lot of people are snobby about treadmill running vs. running outside. I invite THOSE people to come to the Northeast and Northwest and see how appealing running outside in January is! I'm proud of us for having and using our gym memberships!