LIFTING FOR DISTANCE RUNNERS

Problem with lifting heavy (especially for non pros) is that the injury risk increases enormously. I wud not advice anyone to lift heavy (more than 70% rm) unless she is supervised by an expert. Preferably a cute supervisor.

Bodyweight exercises are often all u need n great too.

That is why I suggest Front Squats and Trap Bar Deadlifts. They are easy to do with minimal instruction.

Heavy weight does not increase injury risk. You're more at risk when you are fatigued...ie higher reps/lower weight. And the chronic injury risk is elevated.

Alan

1) I have my high school runners lift and do a 16-week plyo routine throughout the summer and winter. Both are 2x per week. Throughout those phases, they add weight every week. Once we get into the season, weights drop to about 3 times every 2 weeks (often just once per week during xc), and they maintain weight instead of continuing to add. Once they finish the 16-week plyo program, they change to a maintenance program.

We cut it out about a week before our first big race (conference championship), but I'll often include 1 or 2 days of 1x5 (instead of 3x5) to maintain throughout championship season.

I think lifting is super important for young female runners outside of any benefits to running economy because it can increase bone density, and it also sends the message that our goal is to be strong and athletic, not just as skinny as possible.

2) I don't worry about knowing their 1RM, and I never have them test it. Start with less weight than you can do, and add every week until you fail a set. Once you're doing as much as you can do for a set of 5, that's about 85% of your 1RM.

1) Periodize as needed. It will depend on the athlete and the discipline. But you'll generally do less volume nearing peak competition, and instead of focusing on maximum force production, you focus on maximum power production. Or to put it simply: in the offseason lift heavy and be strong, nearing competition lift medium and be fast.

2) You coooouulldd test their 1RMs, but probably not worth it. We did this in middle school football. It would take up two or three days of training. With young athletes you definitely want to supervise them during this and make sure to know when to cut it. You probably won't do this, so just estimate. If you're forcing them to use half-decent form, they're going to auto-regulate themselves to a certain extent. Say you have them all do, idk, 3x5 for a few weeks while slowly adding weight. Eventually the bars gonna start to move slower and slower. When they're pushing pretty close to a 5RM, just do some fuzzy math and that'll be good enough. With that said, testing a 1RM is very fun if you're confident enough in your ability!

Why can't plyos be done extensively during base phase? why do you reccomend only doing them during the specific phase?

I just skimmed back through the thread to see what you were talking about and couldn't find it, so I'm not sure if anyone made that claim.

I'm of the opinion that base is a great time to build up plyos (and lifting) and then they should be maintained for the last 8 weeks of the season. You have to gradually introduce the impact, though. Plyos are the first thing to go if anyone starts having foot or shin pain. For runners that can handle the added impact and have the available nutrients, plyos can actually increase bone density.

You can do whatever you want. The example I propose is a simple example based on linear progression. Plyos done correctly are very demanding on the musculoskeletal system and CNS.

There is no reason you can't do some light plyos such as skipping or bounding.

Alan

YES 1X20 is AWESOME for distance runners, especially those new to strength training. I tend to reduce it to 4 lower body exercises and 3 upper. A lower body session might be front squats, band pull through, crossover step up, single leg RDL. So a good mix of push/pull dominant, lateral, and single leg work. Add in mobility and more isolated shin, ankle, and hip work afterwards and it's still only 25 minutes. Granted I'm also getting plyos done outside of the weightroom.

Some people may look at 20 reps and say it's too low of intensity to improve max force output, but a truly difficult 20 rep set will be ~68% 1RM in slow twitch athletes and I've seen huge improvements in max strength. It's really a Low Volume, Medium Load, High DENSITY program. People overlook density in their programs. I've used variations of the program at levels from 15yo freshman to D1 All Americans to post collegiates. I can ramble for longer why I love it and it's a great program.

Here is the correct answer for improving your kick:

Double 4 to 6 times a week, 1 interval (workout finish the last reps with some anaerobic turn over), 1 tempo/progression, 1 long run, take beta alanine to help with your kick, hit the weight room twice a week after workouts. The lifting routine is in the back of Jack Daniels, I would shoot for that. Start low weight so you don't hurt yourself. Good luck.

OP is female so that really means lower body only (V-shape isn't really that nice to look at in women). Women recover quicker so you can hit lower body 2-3 times per week.

Focus on compound lifts 6-10 rep range (for strength but also size - nice to look at):
- back squats
- trap bar deadlift (easier on knees)
- Bulgarian Split Squat (again, easier on knee than lunges)
- hip thrust (great booty-builder)
- seated calf raises (this is where we have to isolate since the soleus muscles don't get hit hard during compound lifts but are essential for running.

I have seen some IG influencer greatly improve their running and looks.

Good luck.

Incorrect, the back of mine states that its a premium Tennessee whiskey registered in 1866.

nothing is wrong.. that's a perfectly fine general conditioning routine.

I've been doing something similar for twenty years.. off-season only at first, once a week. Since I turned 60 it's been year-round in an attempt to stave off sarcopenia. Add weight until I can't do 8 reps, stay at that weight until I can do 8-10, then add more weight.

For running I like to have some plyometric moves as well as the general strength.

my experience is lifting never helped my run much, but it helped a good deal with injury prevention and general strength.

I like A. Coach's outline, post 44.

If one is going to bother lifting, two legs per week are needed, no more, no less. I don't lift anymore, but when I did: 1) One day per week maxing at 300 lbs. or greater; 2) Another day per week maxing at 225 lbs.

Obviously most females will max differently, but you get the concept.

IMO, you shouldn’t just do running specific lifting/exercises (ploys). lifting is the time to supplement muscle development for muscles that are not used by running, making you stronger overall. I know OP is a college girl, but this is especially important as you age.

As a runner you want lean muscle, not bulk, so less weight and more reps. focus on exercises that will strengthen your arms, legs and core. and since runners are not lifters, you don’t need separate leg and arm days. 2x/week and do arms, legs and core each time.

* I have been doing (20 to 30) push ups 3 days per week.

* I have been freestyle swimming (200 to 350) yards 2 days per week.

* Throwing a 70 plus fastball is more important than lifting for me, but in a year or so, I may be back to lifting.

This is a myth that distance runners won’t give up. To gain strength without bulk you need to increase your body’s ability to recruit the muscle fibers you already have. You do that by lifting low reps (sets of 4-6) at close to your max with compound movements. Bodybuilders tend to do sets of 12-15.

You’re basically ChatGPT at this point

You're not wrong. But old dogma and flat out untrue comments like 'lifting heavy will make you bulky so stick with high reps' still proliferate and spread like a disease because people are unwilling to learn or use a simple Google search to understand the most basic of lifting concepts or look for actual peer reviewed research on the topic.

I am here because runners are lazy.

Alan

20 rep sets in inexperienced lifters will build some strength because any lifting is better than no lifting. Any rep range will have some affect on maximum strength in inexperienced lifters. The higher rep ranges will also lead to more muscle hypertrophy.

Decades of research and practical experience has shown that around 85% 1RM, 4-6 rep sets, will have the most pronounced effect on muscular strength. Training at heavier weights is even better once you have a foundation built. You simply can't really stay at 90% 1RM, 1-3 rep sets, for a prolonged period of time.

Alan