weights.... too much for a distance runner?

Training Advice/Discussion High School

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15 years ago 08/01/2008 5:58pm EDT

re: well sehalsgu

Bend your arm at 9 degrees. Grab a cable. Pull cable back in running motion. Turn around, repeat running motion but pushing. Exaggerate the motion. Include hip flexion as well to mimic running motion.

Your humerus, upper arm, moves mostly front and back. It does not elevate like in a shrug exercise. You want big traps? Do shrugs. Otherwise don't bother. Stick with some of the basics I mention above. Kipping pullups become a great muscular endurance exercise, unless you can already do 10-15 pullups from a dead hang.

Alan

15 years ago 08/04/2008 7:43pm EDT

re: :O)

This workout appears to be of the body building variety as someone mentioned before. A common misconception is that high reps is an muscle endurance activity, but it is in fact a body building workout. Which means you will be putting on a little bulk, which would mean a little weight. Though if you are running enough miles then its going to eat into the muscle gain. If you have never lifted before any program you do will show a pretty quick gain in results. However, I would focus your lifting on your legs. Start off with body weight exercises such as lunges and squats not in the weight room. Then I would move to general weight lifting in the weight room, and if you have someone who can teach you a progression quickly of a power clean. I would do 3 sets of 8 reps of what ever exercise you plan to do.

However, if you are currently running a 4:21, I would follow the suggestion of earlier posters to add in a second run rather than lift or do plyos, though I would ease into them. Both of these will give you better gains than your upper body workout.

15 years ago 08/04/2008 9:11pm EDT

re: 21questions

21questions wrote:
We arent all as naturally strong and good looking as you.

it's good you realize this.

15 years ago 08/04/2008 9:52pm EDT

re: whystartlifting

On days that I am not lifting I am doing plyo's, strength routines, and circuits.

15 years ago 08/19/2008 11:12pm EDT

re: :O)

Too much. Distance running take total body strength. This is light. Build your core

15 years ago 08/20/2008 4:58am EDT

re: mcchesneysteven

The main focus has to be legs. Then stomach and back. and finally some arms.

I have had sucsess with the following. No more injuries, very good form when tired, very good kick and sustained high speed.

1-2 times per week.

20 lifts / 30-60sec rec / 3 sets.

Squats

Step ups with bar

half squats

Lunges

Leg extension

hamstring curl

Adductor

Abductor

Situps wi dumbell

Back raises in aparatus

Exaggerated Running arms with dumbells

Occasional Bench press / lat pull down.

With the moroccan system of training, this sort of program is done 2-4times per week in PPG1 phase or base phase, or every other day, runs / weights / runs / weights etc.

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