Forums >Cross Training>Weightlifting and Running trying to improve both.
rather be sprinting
yeah tom, and scap. she also knows a boatload about this.
Aw, a shoutout! Hi guys! Great discussion. Also, how weird is it that you look no different at different weights? Hmmm... sorry if that offends. You're ripped either way.
I was a lifter before I was serious about running, too. As others have said, I am finding that periodization is really important. For instance, for the past couple of months I focused on getting my 1RM up for squat and deadlift while keeping my mileage fairly low (20-25 mpw), then began incorporating explosive moves, which double as conditioning, like kettlebells. Finally, I recently started to learn the Olympic lifts. While Oly lifting is technical and I'm only a beginner, even the accessory exercises have begun to make a difference in my top-end speed. Stronger legs, core, and posterior chain can help you increase cadence and open up your stride. Both lifting and hill sprints can do that. Actually, a lot of people (Canova, Brad Hudson) consider 10-second hill sprints to be strength work. I try to add them to the end of 1 run a week.
Actually, in terms of getting lean, I think intense sprints 1-2 x per week is pretty much the best way to both improve your aerobic capacity and lose fat. But I have never been able to do a lot of sprinting while trying to gain strength. It's just too hard to get my legs to turn over like that with 1-2 heavy leg days a week. I just really have to break up my strength training and my explosiveness training... and also I can't lose fat while gaining strength so I am only doing that NOW as I begin to shift from strength to power/speed/explosiveness. It seems more complementary.
Another thing I have been wondering about recently is muscular endurance. I struggle with it myself and find that 5-12 reps just don't give me enough. Which is another reason I think strength building is a good foundation but just not strictly applicable to running. Actually even doing high-volume high-rep (16-20) squats and deadlifts just tends to fry my legs. :/
The other thing is, which is easier to lose: strength or aerobic conditioning? Personally I lose aerobic conditioning first if I let my miles lag. Strength hangs around, especially if I am doing hard running intervals that double as strength building. But maybe it is different for you. I read an article on this earlier but cannot find it!
PRs: 5k 19:25, mile 5:38, HM 1:30:56
Lifting PRs: bench press 125lb, back squat 205 lb, deadlift 245lb
spam
Greetings... New to site after years at MERV and Letsrun.
I've been trying the heavy weight stuff on non-running days as I build back mileage after calf tear and weight gain. I dont think it would put you in PR shape (as others have noted, better to spend extra time running), but I do believe good over all fitness combo and a good base to work off of as you move towards traditional base training.
I think we in the over 40 crowd could benefit more from weights/hills as the wear and tear adds up over the years.
Glory Days P.R.s
880 - 2:07
1500 - 4:14
Mile - 4:32
3000 - 9:11
5000 - 15:54
5 miles - 26:38
10000 - 33:56
10 miles - 56:11
Marathon - 3:18
Maggie & Molly
tag, so I can find this later to read.....
"It does not matter how slow you go so long as you do not stop."Wisdom of Confucius
HF 4363
im glad I stumbled on this as I am also lifting 3 times a week to increase strength. I do back on mon, arms on wed and chest on Friday. Since I run I don't do any leg workouts. So far I have seen and increase in strength and not any gain or loss in weight.
I have not noticed any change in my running since I started lifting. I usually lift around 2pm and run around 9 or 10 pm on the days I lift. I try to run earlier sat and sun.
I am averaging about 20-25 mpw. I know that 3 weeks ago I could not do any pullups and today I did 4 (not together but through the course of the day) so it seems to balance out for me.
I am not an expert on either so just wanted to share my expirence.
does anyone here supplement?