Hi, I'm fifteen and I run xc and track. I'm 5'4 and 100 pounds, none of which is in my arms. I have alot of shoulder and upper-back soreness during longer runs/races. I also can\'t do a single push-up. A coach suggested that I look into some sort of weight training program to prevent this.
For a high school girl just looking for enough muscle tone to prevent upper-body fatigue from weakness, what would you suggest I use? Low weights with few reps? Or heavier weights with few reps? How often?
Low weights with few reps? Or heavier weights with few reps? How often?
neither
Low weigt, high reps.
I suggest doing: Pullups, Pulldowns, Lats, Running in place (one foot in front of the other, both knees bent) with 3 lbs weights in each hand for 2-3 mins, Bench Press
For Pullups: as many as you can do, up to 10
For Lats: set the weight so you can do 30
Pulldowns: same as lats
Bench: lowest weight (usually 45 lbs) for up to 15
The most important is running with weights, this specifically builds the running arm muscles. Also, if your shoulders hurt, try holding 5 lbs dumbells in each arm and shruggin your shoulders
the_truth wrote:
Low weights with few reps? Or heavier weights with few reps? How often?neither
Low weigt, high reps.
I suggest doing: Pullups, Pulldowns, Lats, Running in place (one foot in front of the other, both knees bent) with 3 lbs weights in each hand for 2-3 mins, Bench Press
For Pullups: as many as you can do, up to 10
For Lats: set the weight so you can do 30
Pulldowns: same as lats
Bench: lowest weight (usually 45 lbs) for up to 15
The most important is running with weights, this specifically builds the running arm muscles. Also, if your shoulders hurt, try holding 5 lbs dumbells in each arm and shruggin your shoulders
Typical uninformed advice. I would suggest something along the lines of 2-4 reps at somewhere around 90% 1 rep max(most weight you can move in one voluntary effort). As far as exercises go; dead lift, power cleans, bench/pushup/push press, pull ups, and core work are what I would suggest. Full body weights shouldnt take much over 30 minutes if you focus. By the low reps and high weight, you should be able to improve your strength to weight ratio so your speed should improve. Also, the core work and body weight stuff should help with the pain in your back.
"blahblahblah" - you're an idiot. you are wrong to call the previous poster misinformed. the advice you provided is generic and dogmatic and you are probably just repeating what you read out of some book, because very few runners actually train with that powerlifter-style low rep scheme. I'd recommend that RUNNER GIRL forget the weights and focus on running.
Agreed, the low-rep/heavy weight protocol is inappropriate for distance runners. This type of training only improves strength by inducing neuromuscular adaptations that are larely unapplicable to distance running.
Way to call out the earlier poster without providing one shred of information to back up the high rep/low weight nonsense. Please tell me how and why this workout routine is good for runners.
seems like ur weight is a little low. u might want to add on a couple in muscles through weights and eating more. this will help u run better and reduce fatigue
This is what I do regarding weight lifting,I get a cold Bud for each hand and I take a swig out of each one while moving my arms as though I am running.Once I have down two cold brewskies I call it a workout.This usually takes me about two minuites.I guarantee it you will not feel any upper body fatigue. I hope this helps.
Cheers!