Forums >Cross Training>Lifting Weights and Marathon Training
So far I have split the three lifting days into: Legs/Chest, Biceps/Back, Triceps/Shoulders. I do 3-4 sets of 15-17 reps, failing on the last 1-2 sets.
For legs I'm doing some squats, Romanian Deadlifts, Leg Curls, and Leg Extensions, with some added lunges later.
What do you guys think about lifting, in general and with this regiment? Am I overdoing it? I was sore the first week but this has died off. I haven't noticed any more fatigue in my running.
Thoughts?
Thanks!
+ Lifting is good cross training but it won't help your running as much as "more running". However, it has lots of important side benefits. I do it because I am past 40 and I want to slow down muscle loss (unavoidable as you age) and I want to look good naked.
+ If you are using machine, 4 sets is overkill. Most machines isolate big muscle groups and ignore stabilizer muscles. Free weights are a little better if you have someone to spot, but anyway... 4 sets is 1 or 2 too many for most folks.
+ 17 reps is a lot. "High reps" is the right approach for a runner... but "high" is 12-15 for me. Instead of doing 17, crank the weight up a little and do 12.
+ Lifting to failure is overrated. You can do this, but you don't need to do this. You are increasing your risk of injury, though perhaps not that much. Then again....
+ Do something for your calves.
+ Do something for your abs. And not the typical washboard ab crunch. There are lots of great exercises... see runnersworld.com or Advanced Marathoning.
+ In my opinion, if running is more important to you than lifting, then typically run before you lift. Except for certain training sessions where you are trying to train your body to run faster when tired. For these. lifting before can be helpful.
Ok then.
(fwiw, I am a part-time personal trainer with various EIEIO certifications and an extreme marathoner, so I'm not completely talking out of my ass. Just partly)
I lifted 3x a week over winter to can strength as you said, plus could not run much with knee injury. From Jan to Marathon in may I started to lift less and less probably 2 x Jan and Feb, 1 x Mar and April to maintain and did not lift at all last month of training.
If it is working for you than I say good but running 45 MPW and lifting 3x a week may be a strain on body but only you would know.
For me primary reason was having a natural lifters/football body instead of runners body I tend to bulk up too much so try to limit to strenthen as supplement to the running.
Now that i think of it I need to hit the gym soon!
"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it Great!
FWIW...I am not a personal trainer and don't have any fancy schmancy certificates, so this will be coming out of my ass!
I workout my whole body twice a week, I tried three, but found it did not do anything more than twice did, other than taking away from a quality run. But everyone is different, just thought I'd throw it out there
I do almost all free weights. I hate machines. I'm not bashful about asking for a spot.
I also do it for the 'social' aspect as I working for my old man on his ranch, so I don't see many people during the normal day.
I mix it up as far as running first or lifting first. Depends a lot on weather and when I get to the gym.
Arrogant Bastard....Ale
My credentials, I lifted hard for 4 years. Went from about 5'10" 125 to 6'1" 185. I played football, but I don't think I have a football players body. Except maybe my upper legs.
So you're saying if I lift 10-12 reps I can get taller? Sweet.
"Because in the end, you won't remember the time you spent working in the office or mowing your lawn. Climb that goddamn mountain."
Jack Kerouac
Mr 5'7 here has lifted for 25ish years (minus a 4 year break in the middle).
Didn't work for me .
Indeed, just hang from the pull-up bar with some ankle weights on. It will happen.
Isn't that for fertility?
Menace to Sobriety
(so I'm not completely talking out of my ass.)
Say it ain't so
Janie, today I quit my job. And then I told my boss to go f*** himself, and then I blackmailed him for almost sixty thousand dollars. Pass the asparagus.
Prince of Fatness
I'm not completely talking out of my ass. Just partly
I'm not sure even where to start with this.
Not at it at all.
I try to keep it simple, so as not to interfere with my running.
One day a week: I do a set of abs, followed by a set of lat pull down (xs 4 sets)
Another day: chest press, shoulder press, chest fly (x 4 sets)
Once I am able to do 12 reps in all four sets, I move up the weight.
Because I work on one muscle while the previous one is resting, each of these workouts takes me no more than 10 minutes!
"If you have the fire, run..." -John Climacus