12345

Weight Training Plans for Runners? (Read 5178 times)

    Hi Friends, I have been all over google and our forum and have found articles that discuss weight training for runners but have yet to find an actual plan. Does anyone know of a website or a plan that actually spells out what to do each day? Thanks for your help! Norm
    If you go as far as you can see, you will then see enough to go even farther. - John Wooden
      http://www.amazon.com/Core-Performance-Endurance-Nutrition-Revolutionizes/dp/1594863520/ref=pd_bbs_sr_1/104-6550806-0407138?ie=UTF8&s=books&qid=1174614575&sr=8-1 A great resource covering not only strength traning, but also stretching, nutrition, injury prevention. With detailed progressive programs.
        Cool, thank you!
        If you go as far as you can see, you will then see enough to go even farther. - John Wooden
          Norm I have entered the great north run over in the uK and while browsing the website found this which may be of some use to you.... http://www.greatrun.org/runners_services/weight_training.asp
            Thanks! That is a great link!
            If you go as far as you can see, you will then see enough to go even farther. - John Wooden
              I weight train every other day and I do it for bulk. It is my primary passion. People say you can't do both running and muscle building at the same time but I don't find that to be true. It is a matter of the right diet to support both. I am currently using the Max-ot program and having great success with it. You can find it online. My only compromise was to cut back on heavy leg training until I run the half marathon at the end of April, then I am going to add legs back in while building up to the full marathon by years end. I train heavy too, none of this toning mumbo jumbo for me. It only makes logical sense that being stronger will benefit you overall. Have fun.
                Weight training to increase 'bulk' and long distance running don't go together. Weight training as a runner can be beneficial, but only to improve strength endurance.
                  Weight training to increase 'bulk' and long distance running don't go together.
                  Whether that's true or not depends entirely on what an individual's goals are, for their running, and for their overall health and lifestyle.
                  E-mail: JakeKnight2002@aol.com
                  -----------------------------

                    Weight training to increase 'bulk' and long distance running don't go together. Weight training as a runner can be beneficial, but only to improve strength endurance.
                    Firstly, using a term such as 'strength endurance' is misleading at best. Secondly, if your goal is to be able to run x distance as fast as you can, then you should obviously optimize your muscle mass - throwing away stuff that you don't need. Thirdly, if your goal is just to be able to run x distance, then sure the extra weight will make you slower, but that's not a big deal - you'll still be faster than lighter untrained individuals. Unless you are a competitive bodybuilder, then extra muscle will not make you _that_ heavy. Elite sprinters, which have an impressive musculature, seem to be weighing around 10Kg more than elite marathoners. And I bet they could run a marathon if they wanted to.
                      Found this online: Thoughts? Strength Training for Runners by Doug Lentz, C.S.C.S. There are at least three good reasons for distance runners to acquire a sizeable level of general strength in both the legs and the upper body. First, workloads of greater intensity can be managed more easily. Second, greater muscular strength decreases the risk of joint injury or overuse strain by minimizing connective tissue stress (bone, ligament, tendon, or cartilage) which plays a part in maintaining joint integrity. Third, a progressive resistance exercise program helps strengthen these connective tissues, making the entire support system more durable. Why Weight Train? As an example of the benefits strength training can provide, recent studies have shown that as few as six weeks of proper weight training can significantly reduce or completely relieve kneecap pain or "runner’s knee." It also reduces the recurrence of many other common injuries, including nagging hip and low back pain. By strengthening muscle, as well as bone and connective tissue (ligaments attach bone to bone; and tendons attach muscle to bone), weight training not only helps to prevent injury but also helps to reduce the severity of injury when it does occur. In addition to injury prevention, weight training improves performance. Studies show that with as little as ten weeks of weight training, 10K times decrease by an average of a little over one minute. The research has also shown that running economy defined as the steady-state oxygen consumption for a standardized running speed (milliliters per kilogram body weight per minute), will be improved due to weight training. By improving running economy, a runner should be able to run faster over the same distance due to a decrease in oxygen consumption. Improved running economy would also increase a runner’s time to exhaustion. Developing Training Cycles and an Annual Plan Intelligent strength training for runners is based on the idea of periodization. Periodization is the gradual cycling of blocks of time in which specificity, intensity, and training volume are varied to achieve peak levels of fitness. Dave Martin, Ph.D., in his book Better Training for Distance Runners, (Human Kinetics, Inc., 1997, Champaign, IL, 435 pp.), describes three components of a strength training period. A macrocycle is a developmental period of considerable length directed towards peaking at maximum performance fitness. For many athletes this requires nearly a year. A training macrocycle is divided into several smaller developmental periods called mesocycles. A mesocycle has a specific developmental objective, such as increased lactate threshold or increased strength. A mesocycle lasts anywhere from a few weeks to a few months. All mesocycles consist of at least one microcycle that is a period of roughly one to two weeks during which a meaningful block of training provides balanced development for the runner. Strength training for the runner can be divided into three time periods–pre-season, in-season and post-season. During these blocks of time, the volume and number of sets performed changes to keep pace with the different seasonal demands that running presents. The greatest benefits of strength training for runners should be gained during the pre-season. This is the time to maximize your strength for the upcoming race or higher-mileage season. Volume (sets times repetitions) should be the highest during this time of year, which compliments the lower running mileage. When trying to increase strength maximally, a protocol of three sets per exercise (with about a two minute rest between sets), and five to six repetitions per set has been shown to be most effective for athletic populations. A common mistake would be utilizing a repetition load that is too light. Determining the amount of weight to use is somewhat a trial and error process. The last repetition should feel as if you couldn’t do another. If your last repetition seems easy, add five to ten percent more weight. Total body training two to three times a week during the pre-season will suffice, giving adequate time for full recovery after workout. The in-season for most runners comprises the greatest portion of the year. It could last from mid-April to mid-October. Even for non-racers, this time of year would be those months in which you do most of your running volume. The goal of the in-season strength program is to maintain as much strength as possible. In-season lifting mainly requires one to two weight-training sessions per week with only one to two sets of eight to ten repetitions per exercise. Take great caution to avoid overtraining by either lifting too much volume (sets times repetitions) or too much frequency (number of workouts per week) during the in-season. The final third of the training calendar is referred to as the post-season. For most runners the post-season is from mid-October to mid-January. For competitive runners, post-season starts when your racing season is over. For those who do not compete, these are the months immediately following your peak mild weather months. In either case the first four weeks of the post-season are a time to recover. During this time, weight training can be performed two times a week consisting of only one set of eight to 12 repetitions of each exercise with adequate rest periods between sets. After four weeks of recovery, increase your weight training volume to two to three sets of each exercise with 60 to 90 second rest intervals. Setting Up the Program So, how do you go about designing the most effective progressive-resistance exercise program to improve running performance? What type of equipment should be used–body weight, free weights or machines? The answer to this question is probably a combination of all three. There is no single method that can be shown to be unequivocally superior. The runner’s competition or peak running schedule dictates how those time periods are used. There are, however, at least six key factors that should be included in an appropriate training program: Train regularly, failure to do this is close to a waste of time. Give each body part attention about three times a week. Train the muscle groups most in need of conditioning that will be of greatest benefit to running. For example, if you followed a body builder’s weight training routine you will probably find minimal, if any improvement, in running performance. Quite possibly, running performance would diminish. Ensure muscle balance by training antagonists as well as agonist muscle groups. Agonist muscles are defined as the muscle or muscles most directly involved with bringing about a movement (also known as prime movers). Antagonist muscles are the muscle or muscles that can slow down or stop a movement. Antagonist muscles assist in joint stabilization. Provide a progressive overload stimulus. In other words, you must progressively place greater than normal demands on the exercising musculature for desired increases in strength to occur. Work the muscles throughout their full range of movement so that strength gains occur in the full range of motion. Failure to do so could result in injury. Allow adequate time between training sessions for recovery and physiological adaptation to occur. A simple set of dumbbells can be used at home for an effective strength training program. See the box above for a typical program for a runner to work a variety of muscle groups. It is important that exercises be performed properly with attention to posture, breathing, and adequate time given to each repetition. A runner should use all the components of an effective weight-training program during all phases of the three-season year. It has been my experience that carefully manipulating the volume, duration, frequency, and intensity of the weight training exercises to compliment your running calendar is of utmost importance. Although we prefer to utilize multi-joint exercises (more than one joint moves to help perform the action) whenever possible, this "periodized" approach to weight training will probably yield positive results with any form of resistance training–and will pay off with improved running performance. Typical Strength Training Program for a Runner Muscle Group: Exercise Quadriceps, hamstrings, hips Squats, Dead Lifts, and Lunges Calves Heel Raises Shoulders Shoulder Shrugs Upper Back Dumbbell Rows Chest Elevated Feet Push-ups Biceps Curls Triceps Triceps Kickbacks Lower Back Superman Exercise (lie stomach down, lift feet and arms like superman flies) Gluteals and hamstrings Good Morning Lift (basically a dead lift with bent legs) A Stellar Example–Steve Spence’s Story In 1990, I had the pleasure of working with Steve Spence who was on his way to becoming a legitimate world class marathon contender. Steve is an excellent athlete who was familiar with resistance training and believed that strength could play some role in his running program. He was using Nautilus-type equipment, performing single sets of high repetitions. He did not lift to muscular fatigue, stopping at about 20 repetitions because that "seemed right." His work focused on upper body strength. Steve reasoned that as an endurance athlete, he must need loads of muscular endurance to be successful. He also believed that his leg strength would come from running and that legwork wasn’t necessary. Recent research supports what we thought would happen with Steve Spence when in 1990 his weight-training program was changed applying the strength-training concepts in this article. Treadmill tests done at Dave Martin, Ph.D.,’s laboratory at Georgia State University in Atlanta, a year after changing his program, showed that Steve’s stride at a five-minute-mile pace had lengthened from 70 to 73 inches. This computes to a saving of close to a mile’s worth of strides in a 2:11 marathon. During Steve’s career as a world class marathoner he was known as a strong finisher reflecting gains in running economy due to strength training. In the 1991 World Champions Marathon in Tokyo, Steve was in 15th place, 50 seconds behind the leaders at the half way point. Spence ran the last half of the race faster than anyone else and ended up with a bronze medal. AR&FA Clinic Advisor and Editorial Board Member Doug Lentz, CSCS, is the Director of Fitness and Wellness for the Chambersburg Health Services in Chambersburg, PA. His last article in "Running & FitNews" on strength training without equipment was disseminated during the Persian Gulf War to keep our troops in shape. Doug is a former triathlete, turned duathlete, turned cyclist, as well as competitive Olympic Style Weightlifter. Since graduating from Penn State University in 1981, Doug has trained elite, amateur, and professional athletes in 14 different sports. Copyright, American Running and Fitness Association.
                      If you go as far as you can see, you will then see enough to go even farther. - John Wooden
                        ...also found this... Six Spectacular Strength Exercises from Cathy Vasto All You Need for Strength is a Can of Soup RUNNERS NEED TO IMPROVE THEIR SPEED, and one of the best ways to do that is with strength training, so claims Cathy Vasto, a personal trainer with The Lodge & Club in Ponte Vedra Beach, Florida. "The benefits are amazing," says Vasto. Vasto is one of America’s top-ranked runners with a best of 15:38 at 5,000 meters. She already has qualified to run that distance in July at the U.S. Olympic Trials at Sacramento, California. It is her third time qualifying for the Trials. She also has run 2:07 for 800 and 4:18 for 1,500 meters. Look at Vasto, and you would not mistake her for a bodybuilder, yet she has bench-pressed 180 pounds. She uses her strength to compliment her speed. "Strength helps at the end of a race when your form starts deteriorating," advises Vasto. "The faster you can move your arms at the end, the faster you can move your legs and the higher you can lift your knees, propelling yourself toward the finish line." Vasto’s clients include everybody from young men hoping to look better at the beach to one 75-year-old woman, whose goal is to maintain strength so as to enjoy life. She offers the following advice for runners who want to develop their strength—and speed! Go High/Low: If you’re training for a race like the Gate River Run, you don’t want to bulk up. Extra weight will slow you down. To avoid putting on pounds, keep the pounds of the weights you lift low and the repetitions high. Vasto recommends lifting 50 to 60 percent of the maximum weight you can lift in a set of 12 repetitions. Two sets of 12 work well for most of the lifts described later. For maximum benefits, without wasting a lot of time, do your strength training two or three times a week, after you run, not before. Look Good Lifting: Keep your form—not for vanity, but to prevent injury. Think 90-degrees. Most seated lifts work best if your body parts are at right angles: legs straight, feet flat against the floor, trunk erect, chin up, eyes forward. Practice the pelvic tilt where you press your torso back against the chair, or floor, to keep your back from slumping. "Good form works in lifting as much as it does in running," says Vasto. Breathe Right: The worst mistake you can make while lifting is to hold your breath. That simply tightens the muscles that you want to keep loose. Inhale while you prepare to lift the weight, then exhale while lifting it, inhaling again while lowering it. "The best way to breathe is naturally," says Vasto, "so that you’re not even aware you’re doing it." Rest by Stretching: When moving from exercise to exercise, don’t rush and don’t waste time chit-chatting with friends. Stay focused on your workout by stretching in between. "It’s very important while strength training to have a stretching routine," warns Vasto. "You don’t want to lose your flexibility, which can happen if you forget to stretch. Eccentric contractions (which occur when lowering the weights) actually can tighten the muscles." Stretching while strength training provides a double dose of conditioning in a minimum of time. (For six sensational stretching exercises, see: Stretch.) Finally, the key to the exercises presented below is to go slow and remain in control. "You’re not trying to see how fast you can get in and out of the weight room," says Vasto. "You’re trying to win your race on the road." Vasto’s six spectacular strength exercises follow. 1. Bench Press: This is a basic lift, used by all bodybuilders, but you can use it to build strength and speed. Lie on your back on a bench (although you can also use the floor). For weight, use a barbell or dumbbells. Keep your back flat, your knees bent. Your palms should be facing forward, your hands should be equal distant and over your shoulders. Lift the bar or dumbbells straight up (think 90-degrees) and lower slowly. Do two sets of 12 reps. For an alternate workout without weights, do simple push-ups. (Strengthens the pectorals, deltoids, triceps and biceps.) BENCH PRESS Down Up 2. Rowing: Gripping dumbbells, sit on the edge of a bench or firm chair. (Remember to keep your back straight.) Hold the dumbbells with your arms extended, palms facing inward against your knees. Raise the dumbbells to just opposite your chest, then return to the starting position. Do two sets of 12 reps. You can also do this exercise while standing, keeping your knees bent at a 45-degree angle and your torso bent forward. Another option is to use a single weight gripped in both hands and bring it up to your chest. (Strengthens the rhomboids.) ROWING POSITIONS Starting Position Finishing Position 3. Overhead Pull: "This is an easy exercise," says Vasto. "You can do it with a 16-ounce can of soup, a 5-pound bag of flour, or a water bottle if you don’t have a dumbbell. The angle multiplies the effect of even light weights." Take the object and hold it overhead, elbows forward, back straight, knees slightly bent to take the pressure off your back. (You can also do this exercise while seated.) Lower the weight behind your head toward the back of your neck, then return to the starting position. Do two sets of 12 reps. (Strengthens the triceps.) OVERHEAD PULL 4. The Curl: Sit in a chair, feet flat on the floor, stomach in, shoulders back, head up. Your elbows should be against your waist above your hips, your palms up holding the weights. (Remember what we said about 90-degree angles.) Raise the weights to your shoulders, lowering slowly. Do two sets of 12 reps. "Two cans of soup work as well as barbells or dumbbells," claims Vasto. (She doesn’t yet have a Campbell Soup endorsement to go with her Asics shoe endorsement, but she’s working on it). This exercise can also be done standing up. (Strengthens the biceps.) CURL POSITIONS Curl Down Curl Up 5. The Crunch: Although Vasto does 400 sit-ups a day, she recommends crunches to her clients, because it isolates the abdominal muscles. "The abs are your core of balance," says Vasto. "They support your upper body, important at the end of a race." (A crunch is a sit-up where you stop after raising your shoulders off the floor.) In the starting position, your back should be flat against the floor, your head up, eyes on the ceiling, hands gripping the back of your neck, your knees relaxed and bent, feet on the floor. Raise only to the point where you feel your stomach muscles tightening, hold then release, returning your back to the floor. Vasto recommends starting with 3 sets of 15 and working up to 4 sets of 20. A variation is to tilt sideways, pointing toward your "love handles," on alternate lifts. (Strengthens the abdominal muscles, referred to as the "abs." The love-handle variation strengthens the oblique muscles.) CRUNCH POSITION 6. The Lunge: The five previous exercises strengthen the upper body, often neglected by runners. The lunge will help strengthen several of the muscles of the lower body. Start this exercise with your feet shoulder-width apart. If you use a barbell, it should rest across your shoulders and behind your neck. If using dumbbells, hold them beside your thighs. Take a long step forward with one leg and descend to a low position, then rise. Bring the lead leg back and repeat with the other leg forward. Form is very important in doing this exercise to avoid injury. "Again, think 90-degrees," warns Vasto. In the forward position, your knee should be over your feet, forming a 90-degree angle. Allowing your forward knee to move too far ahead of the ankle causes unnecessary stress. Similarly, the back knee should not touch the ground. The back lower leg should be parallel to the ground, forming still another 90-degree angle. (Strengthens many of the muscles of the legs, including the quadriceps, hamstrings, gluteals and erector spinae.) LUNGE POSITION Strength is important, says Vasto, not only to improve your speed for running races, but it will make you feel good and look good and improve the quality of your life, throughout your lifetime. Copyright ã 2000 by Hal Higdon, all rights reserved.
                        If you go as far as you can see, you will then see enough to go even farther. - John Wooden
                          Firstly, using a term such as 'strength endurance' is misleading at best. Secondly, if your goal is to be able to run x distance as fast as you can, then you should obviously optimize your muscle mass - throwing away stuff that you don't need. Thirdly, if your goal is just to be able to run x distance, then sure the extra weight will make you slower, but that's not a big deal - you'll still be faster than lighter untrained individuals. Unless you are a competitive bodybuilder, then extra muscle will not make you _that_ heavy. Elite sprinters, which have an impressive musculature, seem to be weighing around 10Kg more than elite marathoners. And I bet they could run a marathon if they wanted to.
                          I see what you're are saying, but what's the point of building up your muscles if it's going to make you run slower? As this is a running forum, I presumed the original poster wanted help with weight training that would be beneficial for running, not to look good for the laydeez. As far as marathon running goes, the lighter the better, it's a long way to be carrying your muscular arms and chest even if they do look super sexy.
                            Yep, I wanted help with weight training for my running. I am trying to slim down, am part of a weight loss group on this site. But, I am feeling like a load at the moment and nothing is working. I was even ready to resort to quitting drinking to lose weight...now that is desperate! :-) I was down to 212 back in July, but my move to NC from FL...well, I let it throw my training off and now I am 228 ish and feeling horrible. As every day is a chance for a fresh start...I am starting the following plan tomorrow: 1. I am going to utilize the marathon training plan below. (It worked for the Charlotte Marathon for me.) http://www.halhigdon.com/marathon/novices.html I am cutting out weeks 1, 2, & 5 and will be running a marathon on July 14th. 2. My plan is to weight train on the rest days of Monday and Friday utlizing the following exercises that I have gleaned from the two articles I shared above. Obviously I will use lower weight and higher reps...first couple weeks will aim for two sets each and work my way up to three. Bench Press, Row, Overhead pull, Bicep curl, Tri Kickback, shoulder shrug, heel raises, squats, lunges, leg curls, leg extensions, planks, supermans, and crunches. 3. The cross training day on Sunday, my plan is to start doing yoga again on that day. I would love to do it every day...but, the age old argument of not enough time in the day makes it hard. Another question, what do you all think of doing more cardio each week...not running, but elliptical, swimming, etc.? Any help, support, advice is welcomed! Thanks!
                            If you go as far as you can see, you will then see enough to go even farther. - John Wooden


                            Needs more cowbell!

                              Norm, I think I've posted in Jiggly Joggers about the magic that weight training has worked on my weight loss since the new year. I'm down 10#s since Jan. 1. This is in addition to watching my food and running. Never has doing any 2 of those things made any difference in my weight, but the combo of running, weight training (2-3x/week for about an hour each time...1 session of full body, 1-2 sessions of just arms and abs), and being careful with my calories has really yielded great results. PLUS I'm starting to get some nice definition as my body fat #s drop. I was around 25% bodyfat at the start of the year and am down to 22% now. I'd like to get down to at least 18%...maybe lower if I still have pounds to drop once I get to that point. I have about another 12#s to lose to be at my goal. Oh, and the other fantastic thing...I haven't had any running injuries since I started working with weights (moderate weight, moderate reps). Not even sore knees. All of the running on snow and ice also made my legs stronger, so even my stability needs in my shoes appears to have lessened--last time I ran in my most stable shoes I actually had pain...haven't had a single twinge in my less stable model. I'm also not getting the sore lower abs that I used to get towards the end of my longest runs, so I think my abs and lower back have really benefitted, too. I do ab work and Supermans along with my weight work. k

                              I shoot pretty things! ~

                              '14 Goals:

                              • 2 olympic distance duathlons -- 6 days apart -- PR at least 1

                              • 130#s (and stay there, gotdammit!)

                                Sounds awesome, Kirsten! I will keep you posted as I move forward. I am so thank ful for your support and for this site. I am still in search of a training partner here, so, I am on my own. And, historically, I do not do as well on my own. That is why I joined Jiggly Joggers...I am hoping the fear of not improving and all that will help motivate me. Cheers!
                                If you go as far as you can see, you will then see enough to go even farther. - John Wooden
                                12345