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I'm getting ready to throw in some weight training to my program.<br>
My goal is strengthen and define.<br><br>
I have questions.<br><br>
1. How many days of week? I was thinking 2.<br>
2. Should I concentrated on individual groups per workout (IE Upper body on Tuesday, Lower on Thursday) or should I do full body on both.
 

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If your goal is as a complement to your running, I'd do a full body-- especially if you only have two days a week to train.<br><br>
The upper lower split is more if you have more time to train.. It would be better to hit each muscle group at least two times a week.
 

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Two days should work, three would be preferable if you have the time. I would also recommend full body rather then splitting up. On the days that you are not doing workouts (assuming you are still running?) you may want to sneak in a few crunches.
 

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I also agree on total body, especially if you haven't been lifting weights recently and are doing it mostly to supplement your running goals. Two days will be enough. How many sets and exercises are you thinking of doing?<br><br>
Toe jam on crusty feet is a personal trainer -- maybe she'll chime in here.
 

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Right now I am doing a program called Active Trainer that my gym offers online. I shoot for 3 days a week, and they give you a set to do each workout. They call it ie: Total body back focus. So, you will do maybe 3 or 4 sets for the back with one set for biceps, triceps, chest, shoulders and the legs they usually are always 2 or 3 no matter what the focus it. Then your next day might be chest focus. Start with 2 days if you can't find time for the 3rd but try to fit one weekend day in if you can till it becomes habit.
 

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1. I shoot for 2-3 days a week of weight training.<br><br>
2. If you are shooting for definition and are supplementing your running, you'll probably do well with a total body workout, where you hit all major groups during the workout. I do individual muscle groups most of the time and will mix it up a bit (combining things like lunges and shoulder press), just to keep the body guessing. I also find that the core strength and body positioning and lengthing I work on and utilize through pilates has been a big help for me with long runs.
 

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<a href="http://www.kickrunners.com/forum/showthread.php?t=15037" target="_blank">http://www.kickrunners.com/forum/showthread.php?t=15037</a><br><br>
This thread has some really good full body exercises that really compliment runners!<br><br>
I would not specifically hit legs on any day if you are training for anything longer than a half or if you are training for your first half. Additionally, runners do not need to focus on lifting heavy weights as much as lifting for endurance. Try stringing two or three exercises together for different muscle groups before taking a 30-45 sec rest. It is a much more efficient and effective way to train.<br><br>
Example:<br>
Walking lunges with lateral shoulder raises- 20x alternating<br>
Standing reverse flyes- 15-20x<br>
Push-ups- 20x<br><br><br>
These three exercises flow nicely because the weight for lateral raises will tax the legs a bit but not too much. Then you can use that same weight for the reverse flye. Just tip at the hip and lift your arms to the side while squezzing between the shoulders. Set the weights down and drop for 20. Then get up and repeat.<br><br>
I can give more examples if ya'll need them!
 

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If you are lifting to build more muscles and become more defined should you still be fatiguing the muscles?<br><br>
(sorry if this would be considered a hijack)
 

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Yes, and in my opinion you also need to emphasize relatively heavier weight, more sets (3 minimum), less reps (8-10 to fatigue vs. 12-15).<br><br>
You aren't hijacking, feel free to start a thread or topic about this. That's what the forum is for. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 
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