Weight training for runners

KyleB65
KyleB65 Posts: 1,196 Member
Anyone out there weight train?
Any suggestions with regards to a routine/method that compliments road training?

Replies

  • miguelrunner
    miguelrunner Posts: 156 Member
    Hi Kyle,
    I'm doing it and it's hard. As you know, I'm training for my first triathlon (sprint tri) 2014 and Ironman 2015. With that being said, running, swimming and biking are *not* optional training sessions. So where in there does weight training come into play? I try to hit the weights 2-3x per week. It's nothing heavy but I do hit it hard enough to be sore.

    My workout looks a little like this:

    Workout 1: chest & tris
    Workout 2: back & bis
    Workout 3: shoulders and traps
    Workout 4: legs
    (repeat)

    You may also want to look into supplementing with BCAA's if you're weight training.
  • fortunateflyer
    fortunateflyer Posts: 23 Member
    I am pretty much a beginner at weight training, but I've been basically following the Starting Strength program and doing big compound lifts three times a week. I'm not training for anything, though, so I'm only running 3-4 times a week (4-12 miles per run at the moment), leaving me plenty of time for lifting. I definitely feel like the weighted squats and heavy deadlifts are making a difference in my running, especially hills.

    I'm also not strictly a road runner -- I prefer trails, but I split my time between the two for logistical reasons. My long run trail of choice is pretty hilly, and I noticed yesterday how much easier it is to do a few miles of uphill than it used to be.
  • SonicDeathMonkey80
    SonicDeathMonkey80 Posts: 4,489 Member
    I spend two days a week in the gym, but also do a lot at home (Ab Ripper X, resistance bands).

    Day 1: legs, back, shoulders
    Day 2: bis, tris, chest

    I usually do abs at home, but when at the gym I'll do some weighted crunches/declines. Your core keeps everything straight, so be sure to not neglect!

    Depending on my swim/bike/run, work, and home schedule (single dad), I hit the bands pretty hard at home when I need to. Just make sure you stretch properly, or you'll be miserable on your runs.
  • miguelrunner
    miguelrunner Posts: 156 Member
    Just a quick tip to keep in mind: chest workouts use your pecs as the primary muscle in performing the exercise. The secondary muscle is the triceps. So if you workout chest and biceps on day 1, then day 2 you work back and triceps, you've basically worked your triceps 2 days in a row, not enough recovery time.

    This concept works with all major/minor muscle groups. Keep enough separation (days) between muscle groups to avoid injury and overtraining.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    Kyle,
    I consider myself a runner, primarily. But, I have more-or-less chronic plantar fasciitis, and about two years ago, I tore my ACL and had surgery. As I result, I have not been able to run all the time, so I have been supplementing with weight training.
    I lifte 2-3, sometimes 4, times per week and I lift pretty heavy.
    I think I can tell you this: the weight training does not really help your running. When you run, you get better at running, and, every day you spend at the gym lifting is a day you are not running. Moreover, the days after you lift your muscles are fatigued and sometimes sore, which impinges on your running. (Yes, even upper body soreness.) When I run the day after I squat with weights, I am REALLY slow.
    All that said: Many runners now say that developing strength reduces likelihood of injury. Runners' World has a whole cross training workout for runners to do. You can Google it. I believe it does include push-ups and exercises like that, but it does not include weights.
    If you are worried about detracting from your running, you might want to consider something like that.
    And, I have come to really like the weight training. I enjoy the variety and it spares my body some pounding. I am in my 50s, so I need some sparing. Also, even though I am in my 50s, I have been able to achieve some muscle development -- at least, tone, maybe increased size. You don't develop muscle by running, really, and that is kinda cool.
    I vary my work outs a bit. Mostly, I use the Starting Strength 5x5 program. It is simple, free-weight exercises, and you only do three, compound-movement exercises each time, which means you are done in about 45 minutes, usually.
    Lately, I have begun following Kris Gethin's DTP training program. It is quite different from other programs and so is kinda fun.
  • JenniTheVeggie
    JenniTheVeggie Posts: 2,474 Member
    Another beginner weight trainer.

    Today I did:

    3 sets, 15 reps. Bent Over Dumbbell Rolls 10 lbs each arm; Lat Pulldown 50 lbs; Curls w/bar 35lbs; Bench Press 35 lbs & Chest Fly 10 lbs each arm.

    I plan on adding more weight to the bar next time. I was doing squats and leg presses but I've been giving my legs a rest the past week (when not running).
  • amandamurdaugh
    amandamurdaugh Posts: 138 Member
    I did Pilates twice a week during my last marathon training season. It was extremely helpful to my running. It really focused on core strengthening. I also like lunges & squats for strong quads and glutes. I use my arms, lats, and back a lot in running too. So I do upright rows in the prone position, flys, push ups, planks, walking planks. I run 5 days a week & strength train 4. I only use 8 or 10 lb weights.