Do you lift?
kristinegift
Posts: 2,406 Member
Long distance runners! You're all some fine, fit people, and my question is: do you lift? If so, what do you do and how did you get started?
Now that I'm on my second round on marathon training, I want to do some more dedicated strength training/possibly lifting to be all-around stronger, because I know that will have benefits for my running. And since I have access to a super legit (free!) gym at my university, I figure I might as well give it a try. The last time I did any strength training in a weight room was six years ago when I did cross-country as a college freshman, so I have no idea what I'm doing anymore.
Now that I'm on my second round on marathon training, I want to do some more dedicated strength training/possibly lifting to be all-around stronger, because I know that will have benefits for my running. And since I have access to a super legit (free!) gym at my university, I figure I might as well give it a try. The last time I did any strength training in a weight room was six years ago when I did cross-country as a college freshman, so I have no idea what I'm doing anymore.
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I lift... my *kitten* to the couch after a long run
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SonicDeathMonkey80 wrote: »I lift... my *kitten* to the couch after a long run
Me too! And sometimes the fork carrying my post-long run meal to my mouth does get pretty heavy...
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I wish I could stick up with it... I just can't when I run more than 40mpw. And I hate it. All I wanna do is run.
I know it's bad....
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Start off with like lunges, squats & youtube the "myrtle stregnth routine".. Don't ise weights at first.. Seriously lol.. Start slow. DOMS could make you not want to run. I lift 2x a week. I lift heavy weights now and don't get DOMS as bad anymore.. Don't over do it when you start! Gradually add stuff. I like to do a lot of body weight stuff (pull ups, pushups, lunges, squats, ploy metrics, planks, mt climbers, dips, Burpees, jump squats). Idk I try to use free weights and bodyqeights over the machines. But machines are good too.
Just try messing around with some :-)0 -
Start off with like lunges, squats & youtube the "myrtle stregnth routine".. Don't ise weights at first.. Seriously lol.. Start slow. DOMS could make you not want to run. I lift 2x a week. I lift heavy weights now and don't get DOMS as bad anymore.. Don't over do it when you start! Gradually add stuff. I like to do a lot of body weight stuff (pull ups, pushups, lunges, squats, ploy metrics, planks, mt climbers, dips, Burpees, jump squats). Idk I try to use free weights and bodyqeights over the machines. But machines are good too.
Just try messing around with some :-)
I'll look up that strength routine! I already do pushups, lunges and squats, and planks (though less regularly than I ought to...), as I strongly prefer body weight stuff as well. Thanks for the tips!0 -
Last half cycle, I used Stronglifts. This time I'm using ICF 5x5.
I don't follow the weight progression the programs dictate due to my running.
I do that Mondays & Thursdays since thats the strength day in the Hal Intermediate half plan
ETA: I have to lift. I slacked off on it over the summer and my knees hated me. By squatting - front & back with bodyweight warm ups - my body likes me a lot better. I have/had PFS in both knees. And not squatting made them angry.0 -
I have done the NROLFW and P90X programs 2-3 days/wk while training, but I have noticed, as others have mentioned, the more miles I add to my weekly routine, the harder it is to stick with a lifting program. I try to focus on strength training when I am not in a training plan and do as much as I can when I am. At a minimum, I always make room for some strength based yoga though. It greatly helps my performance.0
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I used to do stronglifts 5x5 but now I do my own program to train for olympic lifts. I train with the barbell on Thursdays and Saturdays. I used to do so much more lifting but now that the runs take up so much time and energy, I choose to focus on the running I still prefer the lifting though! 0
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I like to do a lot of body weight stuff (pull ups, pushups, lunges, squats, ploy metrics, planks, mt climbers, dips, Burpees, jump squats). Idk I try to use free weights and bodyqeights over the machines.
The fitness class I got to a couple of times a week is mostly things like this. I use 10lb handweights for most of the "lifting" we do in the class which is really meant to define muscles you got in the weight room.
PSA: both times I have gotten injured were during periods when I didn't go to this class for a few weeks.
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I used to do NROLFW but quit around Stage 3 each time because the workouts got fiddly and tedious. That said, I still love the book because it completely changed my view of weight lifting. I'm currently doing Stronglifts - nice and simple program, although the guy who wrote the website is a pretty big dudebro and sometimes his writing reads like the inside of a guy's gym bag might smell.
My fastest races have been run during periods where I've been strength training. Also, I like how it makes me feel. 0 -
a_stronger_steph wrote: »I used to do NROLFW but quit around Stage 3 each time because the workouts got fiddly and tedious. That said, I still love the book because it completely changed my view of weight lifting. I'm currently doing Stronglifts - nice and simple program, although the guy who wrote the website is a pretty big dudebro and sometimes his writing reads like the inside of a guy's gym bag might smell.
My fastest races have been run during periods where I've been strength training. Also, I like how it makes me feel.
lol I love you.
I hate Medhi, he's such a douche.
And I lasted til the end of Stage 1 for NROLFW due to the fiddliness0 -
'lishie_rebooted wrote: »lol I love you.
I hate Medhi, he's such a douche.
And I lasted til the end of Stage 1 for NROLFW due to the fiddliness
I recall stumbling on some article on the Stronglifts website that was something along the lines of "So you want your girlfriend to lift?" and I threw up a bit in my mouth. He's said somewhere that he writes the way he does because "96% of my audience are guys who want to get huge." Yeah, well, maybe you'd have a more diverse audience if you weren't such a bag of dicks. Aaaaanyways. I'm just glad I've never paid him any money!
I loved Stage 1 of NROLFW. It all went downhill from there. When I saw that "YWCA" or whatever that move is in Stage 2 or 3, that was the end.
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lishie_rebooted wrote: »Last half cycle, I used Stronglifts. This time I'm using ICF 5x5.
I don't follow the weight progression the programs dictate due to my running.
I do that Mondays & Thursdays since thats the strength day in the Hal Intermediate half plan
I do almost exactly this. I follow a 5x5 program, but with a slower progression than SL5x5. I'm following a template similar to Hal Higdon's Intermediate half, but with more miles and trail running in there.0 -
I am currently training for my second marathon and lift 3 times a week. I currently follow a program by Nia Shanks (my third by her) and I love it. My workouts focus on bigger lifts like squats, deadlifts, push-ups, chin-ups, etc and usually take about 45 minutes. I have done NROL4W in the past, but quit as the stages progressed. The workouts get too long (1hour 15minutes+ with cutting corners) and were leaving me pretty exhausted. I could only lift twice a week with that program.
I would highly recommend checking out Nia Shanks' site. She has a great beginning strength program available for free that would help get you started. Here's a link to it: http://www.niashanks.com/womens-beginner-strength-training-guide/0 -
I lift about three times per week. One is in a class at my gym which is Body Pump so the weight is not that crazy heavy. I also workout with my trainer and she has me doing weights as well. I do a lot of deadlifts, lunges, squats w/bar and that hamstring machine (I don't know what that is called).0
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Honestly I don't know how people find the time to do both. Perhaps I'm just not as dedicated as the average runner. I considered implementing lifting into my run schedule and after the 1st workout I could barely move for the next three days, let alone finish out 20+ more miles. Side note, I also play volleyball one - two times per week which also makes it hard for me to balance lifting and running. My trainer doesn't understand the concept of "easing into it." I'm trying to avoid him this week, but it's been nearly impossible Last week I didn't lift and managed 35 miles 3 weeks in to HM training. This week I'm at 20 with a goal of 39. Tonight is volleyball, followed by lifting and tomorrow more volleyball and more running. Right now I'm not sure how to balance the lifting while still getting the miles in, those are my priority. 0
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k_perlinger wrote: »Honestly I don't know how people find the time to do both. Perhaps I'm just not as dedicated as the average runner. I considered implementing lifting into my run schedule and after the 1st workout I could barely move for the next three days, let alone finish out 20+ more miles. Side note, I also play volleyball one - two times per week which also makes it hard for me to balance lifting and running. My trainer doesn't understand the concept of "easing into it." I'm trying to avoid him this week, but it's been nearly impossible Last week I didn't lift and managed 35 miles 3 weeks in to HM training. This week I'm at 20 with a goal of 39. Tonight is volleyball, followed by lifting and tomorrow more volleyball and more running. Right now I'm not sure how to balance the lifting while still getting the miles in, those are my priority.
It can be really challenging to get started with lifting initially because of the soreness. However, the soreness will go down with time. There are also ways to help reduce the soreness when you first started. For instance, if you are starting a program that calls for 4 sets of each lift, then start out only doing 2 sets for a few weeks. Once you are accustomed to that, add in a 3rd set and then add the 4th once you adjust to 3. Additionally, lifting more often will help with the soreness because you're body adjusts to that workload.
I definitely understand the timing challenge though. I currently run 30-35 mpw and that will only be increasing as I get closer to my marathon. I think I'm able to maintain this volume of training because I built lifting into my routine when my mileage was lower and it's just normal for me now. Perhaps try working with your trainer to develop a bodyweight only routine that you could do in 20 minutes or so a few times a week at home? This could help you begin building it into your routine without adding too much extra time. It could even help reduce the soreness.
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It's true, the soreness does mostly go away once you're lifting more often! I rarely get too sore to run anymore. I know I run far less than the average long distance runner on here - usually around or a bit under 30 miles per week. (ETA: I tend to do better with fewer miles and more cross-training, though, I've discovered over the years.)
I'm lucky because I'm a grad student with no kids, so I just have more time to work out, in general. Truly, I don't know how people with more rigid schedules and busier family lives manage it all!!0 -
Thanks for all the tips! Looking things up and making some rudimentary plans will be great procrastination this weekend to avoid my massive seminar readings! 0
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I lift 2-3 times a week and run 4 days a week. I use a modified version of StrongLifts currently. I do it in a 3x5 format now and have one day focused on legs and the other two days (or one day if being lazy) on upper body.
I've only trained for halves, no marathons yet, but learned for me, I have to slow the progression way down. I currently will spend weeks at the same weight on the various lifts before upping it. Helps me make sure I have form nailed down.0 -
k_perlinger wrote: »Honestly I don't know how people find the time to do both. Perhaps I'm just not as dedicated as the average runner. I considered implementing lifting into my run schedule and after the 1st workout I could barely move for the next three days, let alone finish out 20+ more miles. Side note, I also play volleyball one - two times per week which also makes it hard for me to balance lifting and running. My trainer doesn't understand the concept of "easing into it." I'm trying to avoid him this week, but it's been nearly impossible Last week I didn't lift and managed 35 miles 3 weeks in to HM training. This week I'm at 20 with a goal of 39. Tonight is volleyball, followed by lifting and tomorrow more volleyball and more running. Right now I'm not sure how to balance the lifting while still getting the miles in, those are my priority.
It can be really challenging to get started with lifting initially because of the soreness. However, the soreness will go down with time. There are also ways to help reduce the soreness when you first started. For instance, if you are starting a program that calls for 4 sets of each lift, then start out only doing 2 sets for a few weeks. Once you are accustomed to that, add in a 3rd set and then add the 4th once you adjust to 3. Additionally, lifting more often will help with the soreness because you're body adjusts to that workload.
I definitely understand the timing challenge though. I currently run 30-35 mpw and that will only be increasing as I get closer to my marathon. I think I'm able to maintain this volume of training because I built lifting into my routine when my mileage was lower and it's just normal for me now. Perhaps try working with your trainer to develop a bodyweight only routine that you could do in 20 minutes or so a few times a week at home? This could help you begin building it into your routine without adding too much extra time. It could even help reduce the soreness.
When I'm not training it seems to be a lot easier to balance. If I only end up with 25-30 miles it doesn't bother me. I think a 20-30 minute lifting session is just what I need right now. I can't be all in off the bat, just not in that kind of shape at the moment. My little gym has strength bootcamp Monday and Wednesday and cardio the others. I've thought about dropping the trainer for the strength days instead. I also have two under the age of 6 at home which as you all know I'm sure makes the balance more difficult. I do think however you can work it in strength training is important. I've always felt like a stronger runner when I can incorporate it in.0 -
Currently just trying to at least get one day in a week:
Squats (3 sets of 6-8)
Lunge with twist (3 sets 12-15)
Shoulder press (3 sets 6-8)
Deadlifts (3 sets 6-8)
Lat pulls (3 sets 6-8)
Then a core routine with:
Crunches
Superman hold
Superman lift ups
Plank
Side plank
Supine plank
Some myrtle routine stuff
Took these sets from pfitz's new book.0 -
Yup! I do lift, but definitely not with any seriousness. I do believe that it's important to keep up my strength, so I try to incorporate some form of strength training 1-3 times per week (depending on the day).
After today's 40-min tempo run, for instance - I did:
15 Thrusters (just used 35 lb barbell)
15 Slamball
15 burpees
10 Thrusters
10 Slamball
10 burpees
5 thrusters
5 slamball
5 burpee
I also love anything in plank (renegade rows are my current favorite!) and I've been working up to unassisted pull-ups (I'm super close!!).
Do I love weight lifting? Nope; hate it. I just know it's good for me so I get 'er done!0 -
I don't really "lift", but I do bodyweight exercises. I would highly recommend them 0
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I lift and lift heavy. I recommend all runners lift. It will help performance and, more importantly, help prevent common injuries!0
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Yup 2x per week plus core work and PT stuff (for hip strength):
Roughly what Tuesdays look like. Thursday I do less leg stuff. Post HM, I will probably cut a running day and increase strength. Maybe.
Incline Press 3 x 8 at 55 lbs
One arm rows 3 x 8 at 40lbs
15 Tricep dips x 3
15 Leg lifts x 3
10 single glute bridge x 3 (each leg)
10 bench crunches x 3
Planks (side and normal)
Pistol Squats 3 x 8 (was doing weights but took those away because I wasn't able to accurately hold the position)
Single leg deadlifts 3 x 8 at 50lbs (25 in each hand)
Hammer curls 3 x 8 at 15lbs
Flies 3 x 8 at 20 lbs
The weights are pretty heavy for me. I haven't been able to increase for awhile, but I just want to maintain. I've enjoyed some increased upper body strength and more toned arms, but I also run 4-5 days a week and enjoy that more
I highly recommend the single leg exercises for balance and strength.0 -
k_perlinger wrote: »Honestly I don't know how people find the time to do both. Perhaps I'm just not as dedicated as the average runner. I considered implementing lifting into my run schedule and after the 1st workout I could barely move for the next three days, let alone finish out 20+ more miles. Side note, I also play volleyball one - two times per week which also makes it hard for me to balance lifting and running. My trainer doesn't understand the concept of "easing into it." I'm trying to avoid him this week, but it's been nearly impossible Last week I didn't lift and managed 35 miles 3 weeks in to HM training. This week I'm at 20 with a goal of 39. Tonight is volleyball, followed by lifting and tomorrow more volleyball and more running. Right now I'm not sure how to balance the lifting while still getting the miles in, those are my priority.
omg this. I had the best intentions when I started my HM training of lifting 2X per week. I did it once, could BARELY finish my super-short and easy run the next day and said nope. The most I did outside of running 3X per week was go to a dance class on Mondays. I also just figured I wasn't as dedicated as everything else. I already felt like my life revolved around my training enough!
My next HM is in October so my plan over the next few months is to run 2X per week to get a base going (I haven't been running due to an injury), lift 2X per week, and spin when I can because I love it. Hopefully by the time I start my training program I won't have the DOMS issue and I can continue lifting.0 -
This thread reminds me I need to decide on a program already and start lifting0
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I do both.
I priotize my lifting as I am trying to get on the powerlifting platform next winter. I follow 5/3/1, and add accessory work for my weak parts.
I run Mon, Tues, Thurs, and Fri on my lunch break. 3-4 miles. Saturday is long run. I don't run Wednesdays because that's leg day and I need my legs fresh.
This routine has worked out great for me, and when I'm in my groove and at my fittest, I HAVE to work out twice a day just to get the edge off my energy.
I also don't get sore anymore. I've been on this routine a little over a year now.
Also, I'm not a competitive runner....in fact I'm pretty slow. Someone who is prioritizing running and trying to get faster probably wouldn't be able to keep up with my lifting schedule. But I'm completely content to just chip away at the miles and earn the pretty medals. 0
