Lifting Weights for Running- Help me out

Might have time for more later, but one point now:

If you're still in your season, DON'T make major changes in your training. Lifting assuredly will help, but if you've got just a few weeks to go, starting a lifting routine won't help and could hurt.

Help yourself first.

GOOGLE Weight training for runners.

Judy wrote:

Help yourself first.

GOOGLE Weight training for runners.

There will probably be some useful stuff found doing that but far more bad advice than good advice.

IMO leg exercises such as squats, deadlifts, calf raises, and stepups in addition to core exercises and maybe a little bit of upper body strengthening is more than sufficient for most runners. If you have muscle imbalances then these may need to be worked on as well.

A gym workout of 45-60mins 1-3 times a week should be all that is necessary.

You really need to be assessed by someone who knows what they are talking about to get a program designed that will work for you.

Ok deadlift is not good to do if you're a distance runner buddy. Where did you come up with that genius of an idea?

I had weaknesses and injuries in the glute area and related hamstring tightness and weakness - this was advice I received to strengthen the are and have had no problems in these areas since (aside from general hamstring tightness which is close to unavoidable when training hard). Deadlifts help strengthen hamstrings, glutes, and involves the core as well if you're doing it properly. I now do the Romanian deadlift which is different to the normal ones.

What makes you convinced it is a bad idea for distance runners? Not having a go, just interested.

I'm just out of line w/ the first comment. I just remember deadlifting in college and my coach made fun of me for it, saying that it is a horrible thing to do for distance running. I actually don't have any scientific evidence to back it up, just harsh memories.

I've read that deadlifts are supposed to help glutes, hamstrings and legs in general as well as shoulders and traps. If I was a college age runner incorporating a lifting program into my training, I would stick with basic exercises that impact multiple muscle groups in the same movement (compound lifts) and just do them about once a week. The basic lifts would be deadlifts, chin-ups or bent over rowing, squats and bench presses. Make sure you get enough recovery.

As a Distance Runner, heavy strength training is not needed.

The elements that are critical can be targeted with both training in the weight room, as well as with body weight circuit work.

Walking Lunges (front, side, backwards), Burpees, Speed Squats, Jump Rope and other exercises are great for the legs.

Arms should likely best be targeted with circuit in the weightroom (Lat Pulls, Tricep Press, light Bench).

Torso is critical. Check the online resources available for good torso work for Distance Runners.

In the weight room for legs:

ALL at light weight with high reps

Squats.

Dead Lifts (be sure that you are instructed on form here)

Leg Press

Ham Curls

Push Press

If you are steeplechasing, you might try to do some depth jumps (again with instruction) to help land the steeple water pit.

Running hills or stairs is great to get push-off strength in the legs, needed for speed.

oh, and to get faster, run more.