Runners - what weight training?

meerkat70 · April 2012

I was wondering what kind of weight training most of my running friends were doing - particularly those of you running significant distances. How often, how many reps, how heavy (to failure?), what kinds of moves?

Aperture_Science · April 2012

There was a thread recently about this (http://www.myfitnesspal.com/topics/show/576273-those-of-you-that-lift-heavy-and-distance-run), you may find some useful stuff in there but I think the subject deserves as many thread outings as possible since there is a general feeling that you do one or the other, but not both. I disagree with that stance, although I admit that EXCELLING in one would probably mean stopping the other.

My reply in that thread was:

I run and lift and have been doing both seriously for about a year, although I've been a runner for much longer.
My current training plan (injuries not withstanding) is:

Mon: Lift
Tue: Run - usually 5 - 6 miles
Wed: Lift
Thur: Run - either hills, intervals, fartlek, tabata sprints or most likelt a faster paced 5 miles.
Fri: Lift
Sat: Distance run. Typically 10m to 13 miles
Sun: Rest

My strength program is the Starting Strength program in which you alternate A & B work outs.

A: Squats, Bench press, Dead lift, dips
B: Squats, Military press, Barbell Rows, Chins

Are you focusing on one of the two or trying to improve both?

I like to maintain a half mara level of running fitness. I'm not ruling out a mara in the future but it's not a priority for me right now. At the same time I'm hoping to improve my strength.

I want to be fit; not a body builder, and for me that means that I can run fast, have good aerobic capacity, can lift a decent amount, and be flexible and agile. Note: these are goals, I am not there yet, but I do agree with those that say you cannot excel in both long steady cardio disciplines and strength.

Do you ever running hindering your recovery time for lifting or vice versa?

This is very difficult for me to answer because I've been working out at negative cals for a long time. So, my strength gains have now levelled off completely. I will not get any stronger until I eat more to grow more, but at the moment I'm not ready to do that. So, I can't say that my running has had a negative impact upon my strength because my eating has a greater impact and masks any effect from running.

What I can say is that I do not feel that my strength work has had any negative effect on my running, I'm posting similar times now to those when I was running 5 days a week and doing much less (and much less structured; upper body only) strength work.

Pre strength training 1/2 mara times were typically 1hr 40mins, my last half was 1hr 45mins. In my book those times are within the variability of individual events (weather, crowds, hills, etc).

I've got another few lb of fat to get rid of and then I'll maintain for the summer. In the Autumn, once I have a couple of planned halves out of the way, I will start a build cycle, so that will be the time that we see if the lifting really affects the running.

BerryH · April 2012

My running coach told me to drop weighted resistance training and just do bodyweight moves including squats lunges and leg-lifts.

However, I blame ditching resistance training for my catalogue of injuries this year which led to me dropping out of the London Marathon. Ed Balls has gone on record as saying his personal trainer wouldn't let him run a step in his Marathon training before he'd completed months of weight training.

Personally, I'm finding Body Pump just the right level for me. Now I've found the correct weight and build week on week it works out each muscle group to exhaustion and improves endurance in a way that high-weights and low reps don't.

Again personally super-high weights with minimal reps, as per New Rules of Lifting and the like, doesn't work alongside running training for me. I can't do two things within a workout week that push me to different levels of exhaustion; there's not enough time to recover to do the next session of the other type with correct form.

After a dreadmill session, I like to add in some plyometric-style leg exercises, such as side-hops over a Bosu ball and weighted step-ups on a high step.

Squats are the ultimate runner's friend - a week bottom is the cause of many gait-related injuries.

Also core, core, core, like front- and side-planks. These are the muscles that will keep you upright, full of energy and maintaining correct for when you're flagging during a mahoosive run. I check myself in shop windows and correct the slump, much to the amusement of passers-by!

Hope that helps, but in the end, you really need to find what works for you :flowerforyou:

meerkat70 · April 2012

Thanks AS - that helps. I did read that thread when it was up, but was more interested really in hearing people who are using strength training to support their running - as you are.

Off topic a bit, but while I have your attention though - you said: " Run - either hills, intervals, fartlek, tabata sprints or most likelt a faster paced 5 miles." I hate interval running, but quite like hill running. Do you think it's reasonable to focus more on just one element of speed work, rather than trying to do a bit of everything?

meerkat70 · April 2012

Thanks Berry. I've never tried body pump - maybe I should give it a go.

I was really hoping no-one would say squats. I'm really struggling with them (they produce massive knee problems for me). I do have an *kitten* of steel these days, though! :-D

runnergirl1017 · April 2012

I am a mid-distance runner (1/2 marathons) and I love cross training with p90x. There are so many body resistance exercises as well as plyometrics and weight related moves. I have noticed a huge improvement in my stamina as well as injury prevention. I typically do p90x 2x per week mixed in with my running.

dad106 · April 2012

I'm just starting to use running as my cardio( think like two 6 minute intervals, and one 4 minute interval) and I strength train like I did before I started running.

Personally, I haven't seen any decreases in my strength training or any problems with my running.. If anything, it's made my running better!

When I lift, I do things like clean and press, bar bell squats/lunges, bar bell rows/upright rows, things with a high step, chest press, etc(have two workouts that my trainer gave me that I am trying to alternate.. so I'd need to look if you wanted to know specifics!)

Aperture_Science · April 2012

Off topic a bit, but while I have your attention though - you said: " Run - either hills, intervals, fartlek, tabata sprints or most likelt a faster paced 5 miles." I hate interval running, but quite like hill running. Do you think it's reasonable to focus more on just one element of speed work, rather than trying to do a bit of everything?

In short yes.

I mix things up because I like the change but I don't think it's necessary. Most half and mara training programs also mix up the speed work but the aim is the same. "hills are speed work in disguise" (Frank Shorter) is true so if you like 'em, do 'em. But, not at the same time as increasing your distance.

Awkward30 · April 2012

Strength training gave me significant gains in my running speed. But I need a day between strength training and a long or fast run, so I can pretty much only do an easy run the next day.

meerkat70 · April 2012

I should have said I do already lift. I do squats, deadlifts, I bench, do pulldowns, elevated row, pec flies. I don't lunge, but was toying with trying that instead of squats, since squats seem to cause me such very specific problems.

At the moment, I lift heavy and to failure. I'm just wondering if that's the best model? I'm only lifting twice a week at the moment (I used to do 3-4 times a week) but this is more by accident than design.

BerryH · April 2012

I believe step-ups are recommended as an alternative to squats as they work the gluteus in a similar way. Odd, because I find lunges harder in the knees, probably because I've a terrible sense of balance!

Actually, there's a whole wodge of alternatives here:
http://exercise.about.com/library/blsquatFAQ.htm

The other one I forgot to mention is the clam/oyster, which is really good for all your stabilising muscles. It can feel easy until you double check your form and make sure nothing that shouldn't be moving isn't!
http://pilates.about.com/od/pilateswarmupandprep/ht/clam-exercise.htm

ktbia · April 2012

Husband and I (we work out together!) are doing stronglifts 5x5. we just finished our first half in march and are just running 2-3 times a week now with the stronglifts, BUT we are about to start trainign next week for our second half.

To be honest, I have no clue how its gonna play out but I see no reason why we can't do both. We will probably just put more rest days around our long runs, but neither of us have had a hard time doing 30-45 minute runs in between doing the stronglifts.

jacksonpt · April 2012

Compound lifts 3x week (5 sets, 5-8 reps per set, as much weight as I can possibly manage). As for running, I'm currently doing 8ish miles pretty comfortably, but I'm training for some longer events this summer so I'm trying to push that out to 11-12 miles.

Here's a similar thread from last week:
http://www.myfitnesspal.com/topics/show/576273-those-of-you-that-lift-heavy-and-distance-run

workout_junkee · April 2012

I am currently doing Jillian Michael's Body Revolution and running. I only do the interval vidoes and run instead of her cardio videos. It has worked well for me so far. I only overlap the two one day a week and I will admit that is a tough day. Otherwise I do one or the other.

Monday - BR
Tuesday - Run am / BR after work
Wednesday - Rest
Thursday - Run
Friday - BR
Saturday - Run
Sunday - BR

My weekday runs are 4-5 miles. My Saturday run is a long run.

I am only using 8 lb weights right now and plan on only going up to 10 lb. I don't think my body could take anymore at this point.

gmpearson · April 2012

I lift 2-3 times per week, and I lift heavy to failure as well. Like you, I am not trying to bulk up necessarily, I just want to be fit and athletic.

I focus more on upper body and abs/core, but I do make sure to do either squats or incline leg press, leg extensions, lunges with dumbells (35-40 lbs in each hand), and cable pulls. For core, I do a bunch of crunches with a med ball, full situps, planks, burpees, and the other machine where you hang and do leg lifts. For arms I do dumbell curls, triceps with cable and rope attachment, lat pull downs, bench, shoulder press with dumbells, chest flys (machine), and dumbell bent-over rows.

I have to force myself through the weights though, because I would rather just go run. I run about 25 or so miles per week. Sometimes a faster run will result in me skipping weights :frown:

I started lifting for a couple of reasons: (1) to prevent injury since I am 42 yrs old, (2) to build strength in my declining muscles, and (3) to help with my running speed. I do feel that the lifting has made me successful in all three of these, and do recommend that ALL runners do resistance training in addition to their running.

I do agree that if you intend to bulk up or be a super fast marathoner, it probably will be one or the other. I am perfectly fine being all around athletic and running fairly fast and fairly far (I am not a marathoner).

Greg

Runners - what weight training?

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