weight training for Distance runners

I don't think you should do any weight training as a distance runner.It doesn't work for me be because the next day I feel really slow.

You pencil neck geeks can barely pick up you spindly little arms. Out of my way geeks!

It works for the marathon. Heavy weights, 8-12 reps, fast arms with light weights, and then pushups, dips, minimal core stuff. Helps you recover too cause you get a growth hormone surge. Every marathon cycle, I always see a direct correlation between a jump in upper body strength (~heavier weights, more reps, etc.) and faster workouts and race times. Post-marathon, I let the arms recover with the legs for a few weeks, and then start over

Go to Pubmed.

Type Resistance Training Distance Running Performance.

Heavy resistance training has been shown to improve distance running performance as well as running economy.

You are an endurance athlete, you already have endurance. PLUS a circuit of exercises at 12-15 reps will simply fatigue you more than is needed. Increase strength. 1-2 sets. 4-6 reps. 4-6 basic compound lifts.

http://www.ncbi.nlm.nih.gov/pubmed/18978605

http://www.ncbi.nlm.nih.gov/pubmed/12762828

http://www.ncbi.nlm.nih.gov/pubmed/12627298

http://www.ncbi.nlm.nih.gov/pubmed/12580657

There's more, just go fishing, then go look up the actual research associated with the abstracts.

The problem is always going to be combining the two while lessoning the fatigue caused by strength training. So, lift heavy, 4-6 reps, 1-2 work sets. 4 major exercises. Your're done.

Alan

The first link there defined highly trained distance runners as people running greater than or equal to 30 miles per week. Ha.

Alan, which 4 exercises did you have in mind? Or was that simply a minimum number and you'd rotate which exercises?

Hey Alan,

Which four lifts would you suggest?

I'm thinking definitely squats and power cleans...maybe dead lifts and good mornings?

El Caballito wrote:

Hey Alan,

Which four lifts would you suggest?

I'm thinking definitely squats and power cleans...maybe dead lifts and good mornings?

Bench, Incline Bench, Shoulder Press, Seated Row.

Focus on your hip abductors the same way Arnie would focus on his biceps/pecs. Those glute medius muscles are a big part of making you faster.

Thanks Alan,

What about the legs?

Same sets and reps and what exercises do you suggest?

I believe resistance training for runners is many decades behind the sport.

thanks

Thank you Alan. How many sub 4 milers, sub 14 5k runners, or sub 29 10k runners have you coached again?

.....what wrote:

Thank you Alan. How many sub 4 milers, sub 14 5k runners, or sub 29 10k runners have you coached again?

The same as you....

In general terms:

1. A squating movement: squat, split squat, step up, lunge, single leg press

2. A hamstring movement: leg curl, DB RDL, single leg curl, cable pull through

3. An upper body pushing movement: DB Bench, Shoulder Press, Dips, Pushups, etc

4. An upper body pulling movement: DB Row, Pullups, Inverted Row, Lat Pulldown, T-Rows, BB Rows, Seated Row, Single Arm Cable Row.

Master the basics first, then you can move on to more explosive lifts: Hang Clean, Hang Snatch, Jump Squat, Squat Press...

....or more explosive movements: plyo pushup, box pushup, box jump, split jump, etc.

4 Basic Exercises; one warm-up set; one work set to failure.

1. Never lifted before: Perform a work set of 10-15 reps for the first 6-8 weeks of training.

2. Some experience: Perform a work set of 4-6 reps.

3. Progress from bilateral to unilateral movements.

4. Resistance train 1-2 days per week on your highest stress running days (NOT long run day though).

Alan

Thanks Alan. Do you do personal coaching?

Thank you VERY much

I have a great coach, who has only a few more openings.

http://danerunsalot3.blogspot.com/

Alan,

In the 4 years I've been reading this board you still lend a hand to a runner with a question, despite how rude everyone is too you.

I just want to go out of the way as a collegiate athlete and thank you in the past for helping me with my weight training.

You answer the same questions for different people week-in week-out and you still face the @$$holes whom hide behind their screen name.

I'll get crap for posting this probably, and people will say, ohh congradulations you run in college do you want a pat on the back. Well, I don't care if your a 13 year old junior high runner, or Haile, you still hide behind a screen name like the rest of us!

Too? lololololol!!

Thanks all.

I do online training and one-on-one training in the Louisville, KY area. Info can be found at

http://tobintotalbodytransformation.webs.com

Alan

Results:

I've train many sub 3 marathons, I've helped people lose over 100lbs ofat, I've recently written strength training programs for a recent medalist at the Masters Indoor Champs.

Strength training & proper nutrition can help all athletes and all exercisers regardless of ability or goals.

Alan

I agree. THANK YOU ALAN for all the help you have provided the Lets Run community over the five years I have been a member.

Unfortunately morons exist everywhere.

Thanks again from all of us.