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| Strength to compliment running (Read 961 times) |
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posted: 4/2/2008 at 11:25 PM |
I want to get back into a good lifting routine but instead of it working against my running I would like it to work with or to compliment my running.
Does anyone know of any good resources out there that I can read about strength training and running and what exercises are good to do? |
Finished my first marathon 1-13-2008 in 6:03:37 at P.F. Chang's in Phoenix.
Marathon coach for Albuquerque Fit
The only thing that has ever made any difference in my running is running. |
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| view log House Master |
posted: 4/3/2008 at 1:32 AM |
Look up exercises on www.bodybuilding.com
I lift twice a week but do nothing for legs, although I have in the past. These days I pick one exercise for chest, back, shoulders, triceps, biceps, and abs. Sometimes I use free weights, sometimes machines. It really depends on what's available in the gym when I am lifting.
I usually do 3 sets of each exercise. Sometimes I lift light and go high reps (15) and sometimes I lift heavy and go short reps (6-8-). You have to keep changing your routine to continue to see results. And if you continously mix it up you won't get bored.
Just check out that website and be creative.
But as an example here are two very basic routines:
Routine A: (all dumb bells)
Chest: Dumb bell press
Back: Dumb bell rows
Shoulders: Dumb bell press
Triceps: Dumb bell kick backs
Biceps: Simultaneous Dumb bell curls
Routine B:
Chest: Incline barbell press
Back: Barbell rows or dead lifts
Shoulders: Barbell press
Triceps: EZ bar skull crushers
Biceps: EZ bar curls
Some of these exercises might not be familiar so look them up.
If you choose machines they pretty much speak for themselves, but I feel free weights are superior because they work more muscle simply by you having to balance the weights. You can also stretch the muscles better with free weights. You will get nice results from machines too.
And for abs, keep it simple. Swiss ball crunches are great. |
| The Gaijin Samurai. a.k.a The attorney dissin' attorney.
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posted: 4/5/2008 at 12:22 PM |
I've been doing some strength training lately and notice a huge difference in my form. I started out doing it for the fat burn but now I see how it can benefit running. My knee used to hurt after every run (even with orthotics) but since adding squats and extensions to my routine I've noticed a huge difference, no more pain.
Also, I used to use weights and was always "scared" to get too "big", lifting light weights with lots of reps. I upped the weight and decreased the reps and have noticed faster results now. I just leaf through magazines for ideas until I get down about 25 lbs...then I think I'll hire a personal trainer for a while. |
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posted: 4/5/2008 at 1:07 PM |
Turbo,
I really feel doing total body exercise that hit core are key for you and runners. I work my whole body but the basics would be
Walking Lunges
One leg squats (or half squats or use ball behind back to start)
Push ups or ball DB chest presses
Plank (do on sides also)
Ball crunches
Choose exercises that force you to balance yourself and that may mean on ball, standing etc. Whenever you lay on a bench or machine, core is less active. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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posted: 4/6/2008 at 1:00 AM |
My $0.02
Legs - quad, ham, calf, shin - I avoid machines so that my stabilization muscles are also being worked - I really like walking lunges and step-ups.
Core - plank/side plank on basa ball, these crazy crunches, and expanding my exercises often.
Tried some stuff on the ball today that did more hip flexor/stabalizer type stuff
arm/upper body exercises I like - remember to always have a push for your pull. I like rows and presses, curls and kickbacks. I'm still working on this one though.
This was an ok site that helped me get started building my program : http://www.fitnesssports.com/Strengthtraing.html |
"Don't eat the paste"
Double Creek Half - 2:45:05
Bring on the monkey!!!
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| view log my homeground |
posted: 4/6/2008 at 7:30 AM |
| I am going to start weight training again next week after an absence of 1.5 years. I read something in one of my triathlon books that you need weight training more than you think especially after 40. I think it will give me more power and endurance for longer runs and uphill biking. I have a half IM at Sado in September so I figure I should start changing my training routine now and add weight training. |
Tokyo Marathon - the best race EVER!
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posted: 4/12/2008 at 7:13 PM |
Thanks!
I have been hitting the basics for my upper body and started doing stuff like my bicep curls and shouler presses while standing on a BOSU ball for extra core/stability/balance.
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Finished my first marathon 1-13-2008 in 6:03:37 at P.F. Chang's in Phoenix.
Marathon coach for Albuquerque Fit
The only thing that has ever made any difference in my running is running. |
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posted: 4/17/2008 at 2:02 PM
modified: 4/17/2008 at 2:03 PM |
| Just standing doing the bicep curls and shoulder presses is just fine. Not a fan of standing on BOSU doing these exercises. It really affects your ability to lift any amount of weight which is the purpose of the exercises you are doing. Standing is just fine doing these exercises and others. I would rather you do each exercise standing on one leg for enhanced balance work. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log House Master |
posted: 4/17/2008 at 2:34 PM |
| Quote from Tchuck on 4/17/2008 at 2:02 PM: Just standing doing the bicep curls and shoulder presses is just fine. Not a fan of standing on BOSU doing these exercises. It really affects your ability to lift any amount of weight which is the purpose of the exercises you are doing. Standing is just fine doing these exercises and others. I would rather you do each exercise standing on one leg for enhanced balance work.
I totally agree with Todd here. You cannot focus 100% on the muscles you're supposed to be hitting while standing on a BOSU. I usually do shoulder presses sitting down to further isolate the delts. And I love seated incline biceps curls.
I do use BOSU's however, but just by doing alternating leg raises which works and core and enhances balance. |
| The Gaijin Samurai. a.k.a The attorney dissin' attorney.
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Scout7 CPT Curmudgeon |
posted: 4/17/2008 at 3:01 PM |
| I prefer to sit when doing curls. Much more stable, and I don't spill my beer as easily. |
Amat victoria curam.
Sine labore nihil.
Dulcius ex asperis. |
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| view log Ganbarimasu!!! |
posted: 4/19/2008 at 1:00 AM |
| complement |
coming up: 7/4 Butte to Butte 10K, 7/12 Hagg Lake sprint tri
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| view log Balls of Steel |
posted: 4/19/2008 at 11:55 AM |
| I'm not sure if I'm strong enough to compliment your running, but I'll give it a try. Here goes: your running is awesome! Plus, I really like the shade of blue you picked for your MAF runs; its very pretty. |
E-mail: JakeKnight2002@aol.com
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Maniac # 965
"Don't give the prick the satisfaction ..."
~ Gunnery Sergeant Thomas Highway
"You're a runner, but you're chasing yourself,
feel a hot breath on your shoulder ... "
~ DIO, circa 1985
I've got
Balls of Steel!
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posted: 4/19/2008 at 3:43 PM |
| Quote from DJ Marcus on 4/17/2008 at 2:34 PM: I totally agree with Todd here. You cannot focus 100% on the muscles you're supposed to be hitting while standing on a BOSU. I usually do shoulder presses sitting down to further isolate the delts. And I love seated incline biceps curls.
I do use BOSU's however, but just by doing alternating leg raises which works and core and enhances balance.
Yeh, I am with you Marcus. I do like to stand as much as possible though from a balance/core standpoint and it does allow you to lift a bit more weight (as other muscles can assist) which can be good or bad if severely cheating. BUT, the benefits of sitting allow more isolation and specific work and a bit less stabilizer work which has advantages also. A combination is just fine.
Yes, I love the dual seated incline DB curls. The stretch (myotatic stretch reflex) is awesome and you can't really cheat. I always like to do core exercise for strength i.e. standing DB, BB curl, then one that activates stretch reflex and finish with an exercise involving complete contraction and end of concentric movement i.e. concentration curl or lying (facing down-arms hanging) incline DB curls (awesome)! Try doing this with all body parts, it is a nice sequence and quite effective!!! |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log Ganbarimasu!!! |
posted: 4/22/2008 at 12:48 AM |
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coming up: 7/4 Butte to Butte 10K, 7/12 Hagg Lake sprint tri
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