Advice for runner wanting to lift as part of training

not really answering your question, but I started a lifting program that really works for me and my sitting job.

every 30 min as possible, I pick up a 20 or 30 pound weight and do some curls, wall sits, overhead raises, calf raises, etc.

I am far, far stronger now - In my mind I am replicating an active lifestyle - where I am always lifting something heavy.

And makes it easy to fit into a grownup schedule - I do it at work.

Low weights, high reps. Focus on core and upper body, your lower body gets a pretty good workout already. Maybe plyometrics. Don't jump in at high intensity. Start low and work your way up over time.

Sounds like you've got a good plan in place and you've thought ahead. I would recommend reading some books on lifting (I liked "Starting Strength" by Rippetoe and Kilgore) to see how to periodize your lifting. High weight with low volume during base, medium weight with medium volume during harder training, then drop it in favor of plyometrics and explosive speed during the later phases of training.

Be careful with your lifting form. A couple of my friends have gotten injured doing squats and other lifts.

I lift twice a week. Ideally it would be 3, but that doesn't work well with my running schedule. I run about 60 mpw on 6 days a week with 2-3 had workouts, and want to keep that 1 day completely off from any exercise. I lift on workout days. I also usually double on those days. This lets me actually recover on easy days. Workout in the morning. Then in the afternoon, I'll run 3-5 easy miles right before lifting. I like to be warmed up from running before lifting. The minimum I do is bench or dumbbell press, lat pull-downs or rows, squats or leg press, and leg curls and extensions. I try to do some core too. I used to do a lot more, but I got tired of spending more than 30 minutes in the gym. I find lifting weights very boring, but I can tell that I get stronger from doing it.

yogibear wrote:

Low weights, high reps.

Yes, as I mentioned in earlier post, is important that runner stay scrawny, as thin as possible while maintaining STRENGTH ENDURANCE. Styles like Crossfit is not benefit because creates to much muscle, might be good for attract lady but for running not so.

for your legs focus on hip hinges and dead lift variations. I don't think you need much knee dominant exercises since you're running lots of hills. I wouldn't do both lunging and squats. It would be wise to start with basic body weight exercises like push ups and pull ups.

It really doesn't matter if you lift before, after,during, the day after a workout etc...

Keep it simple and be consistent.

Why are all your answers about you? Read what you just wrote. It is so funny. Your entire answer is only about you - not addressing the question. We really do not want to read about you. Please we are tired of it.