in between proper weights sessions, I do some easy lifts, mainly to focus on technique. when I have time I tend to do them after a run. thinking of doing them after tomorrow's long run. is this a bad idea? they're light and manageable so it seems fine, and I just prefer the routine of doing it after a run when I'm still in training clothes and I don't mind going in the dirty garage. seems a palaver to go and do it later in the day when I'm all calmed down. thoughts?
improvingrunner wrote:
in between proper weights sessions, I do some easy lifts, mainly to focus on technique. when I have time I tend to do them after a run. thinking of doing them after tomorrow's long run. is this a bad idea? they're light and manageable so it seems fine, and I just prefer the routine of doing it after a run when I'm still in training clothes and I don't mind going in the dirty garage. seems a palaver to go and do it later in the day when I'm all calmed down. thoughts?
My PT, an extremely good Ironman, said that there should not be any "easy lifting". In order for weight training to be effective, you would need to lift heavy weights with proper form, and treat it as a solid session. Strength endurance (6-10 reps) turning to maximal power (3-4 reps with a lot of weight and long rest between sets).
So I'd say make 1-2 days a week where you lift, but seriously and without holding much back. If you want to do something light, do core instead which should be done many times a week.
Yes, you definitely can place a strength session after any run. It lengthens the window of metabolic adaptation, and since running is your primary focus you shouldn’t worry too much about ‘sacrificing’ the optimal benefit of the strength work. Depending on how you treat long runs you may want to try combining strength with a shorter run first.
As a runner, your main goal with strength work is just that-strength. Move heavy weight with low reps (3-5), particularly during base period. Once you are in a comp phase you will want to add some ballistic/plyo work and increase stiffness that aligns with the demands of racing and sessions to prepare for racing.
I don't think you have used "palaver" correctly:
improvingrunner wrote:
in between proper weights sessions, I do some easy lifts, mainly to focus on technique. when I have time I tend to do them after a run. thinking of doing them after tomorrow's long run. is this a bad idea? they're light and manageable so it seems fine, and I just prefer the routine of doing it after a run when I'm still in training clothes and I don't mind going in the dirty garage. seems a palaver to go and do it later in the day when I'm all calmed down. thoughts?
Waste of time.
Run hills if you want to strengthen the running muscles.