lifting for girl distance runner

also my pr’s are 19:33 (2022 xc) for 5k and 11:40 3200 (21-22 indoor) if that’s even relevant

Not sure it works for you as I am not a girl, but I think you can cut the weights and the the foam rolling completely.

Instead do the following:

1) Daily PNF or Rope assisted Stretching

2) Once per week Hill and / or Flat Sprints or short Fast rep (800 to mile pace) - aka muscle work

3) once per week Bodyweight exercise (lunges etc) and plyometric jumps/ drills can be done after the fast rep session

3) Minimize asphalt and track running, do as much milage on grass and trail as possible.

4) Get sports massage at least 1 per month

Stolen from art of running faster book from goater

Minor question: Why are you doing calf raises?

Drop the weights (pun intended). The whole point of strength training is to avoid injuries. So you’re certainly doing something wrong. Instead do some yoga/pilates stuff a few days a week. Along with 10 second hill sprints. Don’t know what they’re then google them. Tons of stuff out there on them. Also, keep the harder running to twice a week and keep it mostly threshold stuff.

i would keep some weights in your routine, but only to maintain a somewhat minimal level of strength. you don't need to push to get stronger and stronger with weights. for instance, maybe within 6 weeks of lifting you can do 3 sets of 10 reps with a weight equal to what you weigh. ok that's fine, just maintain that level, which shouldn't make you sore/tight/tired nor does it take much time/effort.

the key muscles to hit are those that see higher eccentric contractions: calves, quads, glutes and spinal erectors. seated calf raises are best for distance runners (helps to avoid strains when they are otherwise fatigued) and the squats done with tight form/posture will be plenty to strengthen the quads/glutes/spinal erectors.

honestly like 15-20 minute session twice a week is all i need to maintain enough strength for running.

Runners are excessive by nature and tend to overdo things. People in general like to do things they are good at and so runners in a weight room tend to do high rep sets with minimal rest that emphasizes endurance. This is also a good way to get injured.

Google: runningart2004 letsrun strength training

You'll get...100s of posts? I dunno.

The goal should be heavy weight (4-6 reps) and lighter explosive lifts (50% of that 4-6) or plyos. You have to get there first over a few weeks with bodyweight then non-max lifts to just grease the groove.

If you feel tired after a lifting session you did it wrong for the purpose I'm giving you.

Alan

Also, your injuries all sound running related.

Alan

Too many squat/lunge variations. On top of running. Bless your VMO.

Alan

Yes, of course, and you should.

None of the fastest distance runners in the world lift any weights.

Right. Skip the calf raises.

Try 100 ups instead, or a variation combining 100 ups with leg swings.

+1 for Julian Goater book. Good advice. Lots of stuff that helps improve form, running fast while feeling good.

thank you! why no foam rolling, though?

thanks everyone!!

I was having lots of issues with plantar fasciitis and ankle pain.

Turns out once I got a bigger shoe, it improved. I bought some Altras that allowed my feet to splay out, and got a bigger size than normal. Feet feel great now.

You could try just a bigger shoe , not necessarily an Altra. Size up!

Lifting weights is more likely to cause injury in the days afterwards but on the flipside in the longterm you are less likely to get muscle injuries the stronger your muscles are.

So perhaps ideally you might do more weights in an off season and less in a competition season.

To the person asking about calf raises, you need strong calves for hills.

Short answer is "of course." Strength training is useful for many runners, including many pros, but it's not *absolutely* necessary. If you hate it, drop it. Life is too short, and plenty of successful runners don't lift weights. BUT, I agree with runningart that your injuries are likely not related to the strength training.

thanks everyone! for a body weight routine, what should it look like? i have no idea how many reps and sets of which exercises to do, and how many times a week. does anyone have an example routine that works for them or others?

Look up Running Rewired by Jay Dicharry

As told it worked for me, no gurantees it works for you, also I never won any important race, but the logic is

Weights get replaced with hill sprints/bodyweight/ jumps as that is less taxing and more running specific (heavy concentric is not there)

Foam rolling is replaced with PNF stretching as that restores range of motion and brings down muscle tone.

I used to foam roll and lift and was perma thight as well, I then replaced it with hills/bodyweight and pnf stretch after reading the goater book and:

- feel much better and recovered

- no injury problems

- saved lots of time and need 0 equipment

- spend the money for gym on sports massage