Runners Forum - Kick Runners banner

1 - 6 of 6 Posts

·
Registered
Joined
·
6,666 Posts
Discussion Starter · #1 ·
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.
 

·
Registered
Joined
·
5,845 Posts
I do weights 2-3 times a week. usually 30-45 minutes but, my goals are driven toward marathoning.<br><br>
I love a full body workout with combination exercises that use upper and lower body together!
 

·
Registered
Joined
·
6,666 Posts
Discussion Starter · #3 ·
Once I get done with this HM in january, then I'll begin my M training (well actually training doesn't begin until July!) But I really want to get my muscles stronger for this...(and look even hotter)
 

·
Registered
Joined
·
5,845 Posts
If you have a HM in Jan, you are good to do weights until like 2 weeks before peak week until a week after and then the week of the race, IMO. I usually, just cut out the leg weights during those weeks though. I keep training upper body.
 

·
Premium Member
Joined
·
1,829 Posts
If you really know the movements for the big compound freeweight exercises, you can probably put together a full body workout that you can compress into a single session. At 2X per week you'll have enough recovery to support this.<br><br>
If you don't know those compound exercises well, and have access to a gym, a really good tradeoff is to use machines for about 2/3 of each workout and then spend the rest on one or two compound exercises training the movement. I'd guess that it takes about 8 weeks to really get a movement down - a few weeks at very light weight, then gradually increasing. This actually grows nerve connections and the skill to put all the muscles together.<br><br>
Compound exercises include bench or incline bench, deadlifts (I like Romanian deadlifts) squats, pullups, military presses, etc. They are really time efficient because they work so many muscles at once. Dumbbells are the least stable, and so require the most different muscles to support them.<br><br>
I personally spend almost as much time as you mention on "prehab" exercises which are the opposite of the big compound ones. I have a list of little running injuries or twinges I've gotten that require specific work on a few muscles to avoid running injuries. Sadly, as you get older you have to spend more time on this stuff - I always do it first and the rest when I have the time.<br><br>
I do leg work after running, and never before a big thing the next day. Having some muscles more tired than others before running has led to sloppy running and injuries for me.
 

·
Registered
Joined
·
6,666 Posts
Discussion Starter · #6 ·
Ok...yah I'm planning on bench, squats, extenstions, curls, stuff like that...I have an olympic weight set at home...<br><br>
Romanian deadlifts...that reminds me of Mariuz Pudzianowski...I love watching him on the Met RX strongman competitions.<br><br>
Anyway...I digress...Lunges are not my friend too much as I have to be careful how I do them because my knees don't like them...my ass does...wonder if I just need to strengthen those muscles to help my knees?
 
1 - 6 of 6 Posts
Top