Hey guys I am a freshman in high school and my track season has ended so I am starting to prepare for xc. I am currently running 40-45 mpw and will build to 60 in the summer. However, I want to use this time to gain more muscle. I am a really inexperienced in the gym and don’t know much about weight training but I want to built arm and leg muscles before xc starts and gain some weight. Can I get some help please?
Height and weight?
How skinny are you? wrote:
Height and weight?
^^^^^????
Be specific - lots and lots of hill repeats.
From short, 8s all-out sprints with 2-4 min recovery each to quick 30s hills. Also do tempos and long runs on hilly terrain for additional strength development.
For maximizing speed and strength, you can even transition to flat sprints after a while, starting with 60m repeats (full recovery).
You don't need to do anything in the gym for running. If you want to look better and have time, do some core. If you want to look even better and don't mind much about your running times, also train your upper body.
LateRunnerPhil wrote:
Be specific - lots and lots of hill repeats.
From short, 8s all-out sprints with 2-4 min recovery each to quick 30s hills. Also do tempos and long runs on hilly terrain for additional strength development.
For maximizing speed and strength, you can even transition to flat sprints after a while, starting with 60m repeats (full recovery).
You don't need to do anything in the gym for running. If you want to look better and have time, do some core. If you want to look even better and don't mind much about your running times, also train your upper body.
This just isn't really true. You don't really NEED to do anything, but if you care about staying injury-free and running up to your potential, you will.
This advice will be neglected as it usually is, but hip/balance/core work is the most important. If you have time after that, plyometric exercises/high-weight and low-rep compound lifts are next.
LateRunnerPhil wrote:
Be specific - lots and lots of hill repeats.
From short, 8s all-out sprints with 2-4 min recovery each to quick 30s hills. Also do tempos and long runs on hilly terrain for additional strength development.
For maximizing speed and strength, you can even transition to flat sprints after a while, starting with 60m repeats (full recovery).
You don't need to do anything in the gym for running. If you want to look better and have time, do some core. If you want to look even better and don't mind much about your running times, also train your upper body.
Dont listen to this idiot. Physical strength is important. If you're fully grown and running you wont gain much weight if any from weight lifting. Lifting weights will really help with your form and late race speed (kick) and also raw speed.
5ft 5.5in, 45 kg / 99 pounds
LateRunnerPhil wrote:
Be specific - lots and lots of hill repeats.
From short, 8s all-out sprints with 2-4 min recovery each to quick 30s hills. Also do tempos and long runs on hilly terrain for additional strength development.
For maximizing speed and strength, you can even transition to flat sprints after a while, starting with 60m repeats (full recovery).
You don't need to do anything in the gym for running. If you want to look better and have time, do some core. If you want to look even better and don't mind much about your running times, also train your upper body.
Look, I don't mean to hate. But the vast majority of the advice you give on this board is absolutely miserable. This is 100% wrong.
look up 5 x 5 and GOMAD, red met and eggs should be the cornerstone of your diet.
Here are two good threads. RunningArt2004 is lets run's resident lifting guru. Very credible advice. Read his posts on these threads and follow.
Thank you guys I’ll be sure to try out your advice.
DONT LISTEN TO ANYONE HERE! I'm a freshman as well, and I can tell you from experience that at out young age, there is no need to do specific workouts. Just run easy my man, and when I say easy; that means that you can keep a conversation of about 7 words per breath. If you do workouts for 12 weeks straight, say 2x a week; you will get injured. Im the same build as you; small, lightweight. Just run easy, implement hills into your runs, do your strides. If you want you can do like a tempo run 1-2x per week. Also, progression runs are good too, where you make every mile just a tiny bit harder, but not reaching full tempo run pace.
TRUST ME, you will get hurt, don't do workouts over the summer. I've talked to so many runners about this (EX: Aidan Troutner, last year's NXN winner/Henry Wynne, 3:51 miler, etc)
THEY ALL SAY TOO TAKE IT EASY, Max effort when doing tempo runs, and those should be a pace you can race for 50-60min. But, tempo runs are generally only 3-4mi. STAY AT THAT! Keep the summer simple, and have fun with it. Trust me, your XC season will be good if you do this.
SlowTwitchMuscleFiber wrote:
DONT LISTEN TO ANYONE HERE! I'm a freshman as well, and I can tell you from experience that at out young age, there is no need to do specific workouts. Just run easy my man, and when I say easy; that means that you can keep a conversation of about 7 words per breath. If you do workouts for 12 weeks straight, say 2x a week; you will get injured. Im the same build as you; small, lightweight. Just run easy, implement hills into your runs, do your strides. If you want you can do like a tempo run 1-2x per week. Also, progression runs are good too, where you make every mile just a tiny bit harder, but not reaching full tempo run pace.
TRUST ME, you will get hurt, don't do workouts over the summer. I've talked to so many runners about this (EX: Aidan Troutner, last year's NXN winner/Henry Wynne, 3:51 miler, etc)
THEY ALL SAY TOO TAKE IT EASY, Max effort when doing tempo runs, and those should be a pace you can race for 50-60min. But, tempo runs are generally only 3-4mi. STAY AT THAT! Keep the summer simple, and have fun with it. Trust me, your XC season will be good if you do this.
TrUsT mE BrO, I'm a FrEshMaN
lmao bruh what wrote:
SlowTwitchMuscleFiber wrote:
DONT LISTEN TO ANYONE HERE! I'm a freshman as well, and I can tell you from experience that at out young age, there is no need to do specific workouts. Just run easy my man, and when I say easy; that means that you can keep a conversation of about 7 words per breath. If you do workouts for 12 weeks straight, say 2x a week; you will get injured. Im the same build as you; small, lightweight. Just run easy, implement hills into your runs, do your strides. If you want you can do like a tempo run 1-2x per week. Also, progression runs are good too, where you make every mile just a tiny bit harder, but not reaching full tempo run pace.
TRUST ME, you will get hurt, don't do workouts over the summer. I've talked to so many runners about this (EX: Aidan Troutner, last year's NXN winner/Henry Wynne, 3:51 miler, etc)
THEY ALL SAY TOO TAKE IT EASY, Max effort when doing tempo runs, and those should be a pace you can race for 50-60min. But, tempo runs are generally only 3-4mi. STAY AT THAT! Keep the summer simple, and have fun with it. Trust me, your XC season will be good if you do this.
TrUsT mE BrO, I'm a FrEshMaN
I guess that freshman doesn't realize you can do workouts without killing yourself.
If you end up Running that much weekly volume, you will not gain muscle mass in the traditional sense. You will be more vascular and and stronger, but won’t gain more than like 5 pounds or so tops.
Also make sure you eat a lot, your appetite will increase , I almost guarantee it.
As far as exercises and muscle groups, your butt is the most important muscle for running and the closer each muscle is to your core, the more important it is...the further it is from your core, the less important.
You should definitely bench squat and deadlift