Am I lifting wrong? Too much? (800)

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Please can someone give me some advice on this.

I would say lower reps and heavier weight would be most productive for an 800m runner. Lifting in the rep range you mentioned and at 70% max is pretty much a hypertrophy/bodybuilding routine. I don't see there being too much added power and strength to make it worthwhile.

In my experience, weight lifting has a minimal positive benefit on any distance 800m and up. Maintain some general strength and work to improve your core and you should be set to run to your potential.

If you notice fatigue in your running workouts due to the weight lifting, ask to be excused from it.

You are doing low weight and high reps. You are doing good lifting for a distance runner.

Rotate in pullups, back extensions, lat pull-downs and leg raises

I'm going to stop posting lifting advice. The exact same topic gets posted literally every day, with somebody with a program with the exact same exercises, and I give the exact same advice.

Do some research of your own, at least look back for the identical thread on page four. There is a reason people like myself, runningart2004 etc. people who actually know what they are talking about with lifting, don't post in these threads anymore.

Ask me to rewrite the same report every day, and eventually, I'll stop coming in to work.

LAMEsource wrote:

I'm going to stop posting lifting advice. The exact same topic gets posted literally every day, with somebody with a program with the exact same exercises, and I give the exact same advice.

Do some research of your own, at least look back for the identical thread on page four. There is a reason people like myself, runningart2004 etc. people who actually know what they are talking about with lifting, don't post in these threads anymore.

Ask me to rewrite the same report every day, and eventually, I'll stop coming in to work.

Don't you know? Everyone is different and of course needs their own tailored advice, no matter how effective a standard regimen is.

Third edition of Starting Strength is out now. Everyone interested in weight lifting should read it.

http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_2?ie=UTF8&qid=1322868923&sr=8-2

Ur exercises are correct but i think your rep scheme is wrong unless your just starting out you should be doing heavy weight with less reps to achieve the best strength to weight ratio the lifting your doing would be more for hypertrophy which isn't what a 800/1600 runner would want.

beenawhile wrote:

LAMEsource wrote:

I'm going to stop posting lifting advice. The exact same topic gets posted literally every day, with somebody with a program with the exact same exercises, and I give the exact same advice.

Do some research of your own, at least look back for the identical thread on page four. There is a reason people like myself, runningart2004 etc. people who actually know what they are talking about with lifting, don't post in these threads anymore.

Ask me to rewrite the same report every day, and eventually, I'll stop coming in to work.

Don't you know? Everyone is different and of course needs their own tailored advice, no matter how effective a standard regimen is.

He's not saying everyone should be doing the same routine. What LAMEsource is saying is that literally, on a daily basis, someone will mention they are doing almost an identical lifting routine such as the OP of this thread (usually an 800/mile guy) and wants to know what he's doing "wrong." I see the same valuable replies each time but they take awhile to type out especially if they are coming from someone who knows their sh*t and is not copying and pasting a RT routine off Runner's World.

OP, you are in HS so I can't imagine you spend every night on this forum. Just go to the search bar and search for past threads on strength training and 800m. You are going to find some good info. You can always search for posts by RunningArt as well. You'll find more info than in replies you are going to get.

I would start with this thread which covers both aerobic and RT training:

page 4 has some good stuff as do later pages

Awesome sounds good. Thank you all i appreciate it and sorry for not checking other threads I'll be sure to do that next time!

I'm no expert but I feel like lifting is one of the last things a hs athlete should be doing. So much more time could be put into running.

For me, (division 1 runner w/ respectable PR's) still haven't incorporated lifting yet because it hinders my recovery from running. Granted I'm doing 90+ a week but does anyone else feel like body weight/core is enough?

What benefits could one get from lifting?

lifting questions wrote:

I'm no expert but I feel like lifting is one of the last things a hs athlete should be doing. So much more time could be put into running.

For me, (division 1 runner w/ respectable PR's) still haven't incorporated lifting yet because it hinders my recovery from running. Granted I'm doing 90+ a week but does anyone else feel like body weight/core is enough?

What benefits could one get from lifting?

You couldn't be more off base, but there is a lot of disinformation about the running community. First, of course strength training will help you as a runner. The whole notion that runners are suppose to be weak and frail is ridiculous. The stronger a runner is, the FASTER he recovers, the MORE work he can handle, and LESS likely he is to be injured. Many running injuries stem from lack of strength, muscle imbalances, etc. which weight training alleviates. Sure, you will be sore and somewhat hampered in your running when you first start. Were you not sore when you first started running? Did you tell yourself, 'this soreness from running is hampering my ability to do daily activities, I should stop'? No, because you knew in order to run fast, you needed to run more. Just as much, in order to run more, eventually the mileage or the workouts will peak and you'll need another stimulus. Strength is that stimulus.

Now what bothers me is the idea that low weight, high reps is somehow equal to running. Strength training is not similar to running. The goal of strength training is to get stronger. If you think doing a "circuit routine" of a ton of exercises done quickly is strength training I wouldn't argue that it isn't, but you are trying to get more of an aerobic stimulus rather than a strength stimulus. You will get stronger, yes, but marginally, just as you get stronger by running, but marginally. Yes, a guy who does 100 mpw can leg press more than he did when sedentary, but guys doing 100 mpw only really can't leg press that much weight comparative to a guy who does leg presses once a week. Why? Because of the mutual exclusivity of the two exercises. The goal of strength training is to get stronger. Therefore, if actual strength training is your goal, throw the low weight, high rep ideas out the window. This goes for 800 guys all the way to ultra marathoners. If you are trying to get strong, you get strong by lifting heavy with low reps. That is the key to developing strength. Strength training is for strength, circuit training is not designed to maximize your strength. Decide what you are trying to do with your strength routines first and then that will establish what you lifting goals should be.

Coming from a guy who does lots of weights...FORGET about weights.

You're still developing. Your bones are still growing, your neurology is still developing.

Like the last poster said, you do "strength training" to build "strength". Part of real strength is maximal recruitment, which heavy-weight, low-rep weights can encourage, but which would be of dubious benefit to an 800/1500 runner IMHO.

Concentrate on more important things, like neurology and enzymatic development. Condition your preferred metabolic pathways through specific running, and condition your neurology through varying pace, combined with the maintenance of reasonable bodyweight.

As far as actual performance is concerned, work on running form and on race tactics.

Keep "strength training" limited to bodyweight exercises, and concentrate on core. Do things like burpees and jump-rope. Forget about weights, unless you think that you have a problem with recruitment, then go heavy for only 1 or 2 reps for a couple of sets, and STOP WHILE YOU STILL FEEL FRESH. Maybe it will help you with your kick, who knows.