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Discussion Starter #1
I run a 10k on the treadmills each time I use them, between a 9:30 to 10:00 pace. Today I did my 10k and then did weight exercises for my hamstrings, upper body and torso. I didn't do as many sets as I did yesterday when I did just weights because I'm not sure how much weight lifting is recommended after a 6 mile run. For example am I allright to lift weights for an hour after my run or should I cut the intensity on running days.<br><br>
I will be doing weights on Mondays, Wednesday, Saturday.<br><br>
My runnng days are Tuesday, Wednesday, Thursday, Saturday (Long run), Sunday (recovery and possibly weights).<br><br>
The reason I'm doing weights is to help build up just a little muscle so I don't slow down as much in the final 10k of my marathons. I can feel my hamstrings hurting which is probably because my quads are getting so much more exercise than them.
 

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I think I read somewhere you intend running the Two Oceans or Pietermaritzburg/Durban next year. To get through a run like this, the best training is purely and simply running. Why are you running on a treadmill?<br><br>
Doing weights Monday Wednesday and Saturday is still a good idea I be inclined to push my weights immediately after running.<br><br>
You will need a strength program so I will suggest the following; any of the Olympic lifts, clean and jerk is probably the easiest.<br>
Find out what your what your 1RM. is, say 100lbs.<br>
Set your bar at 80% of this 80lbs<br><br>
Do 3 reps. X 3 sets with a full recovery in between - 5 mins. say.<br><br>
Remember it is overall strength you are after and being a global exercise ; you are using every joint in your body and most of your muscles.<br><br>
After 6 weeks check your 1RM. and adjust accordingly
 

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There are lots of benefits to lifting weights! Most trainers I know say that you should decide which to do first (running or lifting) based on which matters most to you: do the more important one first. That way, you know you'll be in top form when you do it.<br><br>
You shouldn't have to wait long b/w the run and the weight lifting on your 10K days. But lifting on your long run day may overtax your body. I'd personally try to shift your Saturday lifting to another day.<br><br>
As for what to lift when, I'm a big advocate of a split lifting plan. I do:<br><br>
chest/tri-ceps<br>
back/bi-ceps<br>
shoulders and legs<br>
plus abs several days a week<br><br>
I do 3-4 different moves for each muscle group, though sometimes compound moves will count for 2. And I always start with the big muscle group first (chest, back, quads and glutes) b/c if you don't, your smaller muscles will recruit the bigger ones to help them, like cheating a little. And by separating chest from back/tri's from bi's, you're giving your opposing muscles their own devoted day so they can be worked harder. This is what works well for me, though I was a slacker and am just getting back into it.
 

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Another vote for clean and jerk. I do these every time I lift, but go heavy only once a week. Make sure you are doing <i>squat</i> cleans vs. power cleans. Here's the vid for a squat clean and jerk. Don't listen to the voice-over if it doesn't make sense, just watch and learn. There is a fair amount of skill involved doing these correctly, so if you are just trying them out for the first time, go light and concentrate on form:<br><br><a href="http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv" target="_blank">http://media.crossfit.com/cf-video/c...ean-n-jerk.wmv</a>
 

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It's fine to lift right after your shorter runs, just know that your legs will already be fatigued and that can affect your lifting. But since the point of lifting is to fatigue your muscles, hey, it could be a bonus!<br><br>
I agree with diablita about not lifting after long runs. That's when your legs most need recovery.<br><br>
Be sure to stretch well after you lift.<br><br>
Since you are trying to develop muscle to respond well in running events, I'd do some research or work with a trainer who is experienced with endurance athletes to find an endurance running-specific lifting program.
 

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Discussion Starter #6
We have a severe smog problem here so on days when the ozone levels go to orange or above I run inside. All my long runs and weekend runs are outside since I can run them in the mornings.<br><br>
I can't run weekday mornings because I have to be up at 4:30 for work at 6:00. Unfortunately my job is one of those 10 hour plus jobs so I have to scramble to get runs and workouts in during the week.<br><br>
I have access to the weights at the gym right after my runs on the treadmills.<br><br>
I am toying with adding spinning to my schedule two days/week at 5:30 am. There is a gym very close to where I work so I could spin for 30 to 40 minutes and then take a shower and get dressed to get to work between 6:30 to 6:45 to relieve the 3rd shift.
 

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Discussion Starter #7
Finding an endurance running specific trainer in gyms here is difficult at best. All the LA Fitness gyms contract out their trainers through some agency and simply watching them with other members has not impressed me. The one time I tried a trainer they kept changing trainers as one would leave or they used them for other members.<br><br>
Of course if you were to move to Atlanta...
 

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I'd move to Atlanta if it was made worth my while. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
Yes, give spinning a try! It's great cross-training and when you work with resistance on the bike, does add a strengthening element although it's not a substitute for weights.<br><br>
I hear you on the McGym trainers. What you might like to do is do some browsing of running web sites or marathon training books for specific conditioning programs. Like, what do our best amateur and pro marathoners do? It would take a little searching, but I bet the results would be helpful.
 

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I like to do weights after treadmill, then after weights quick shower and a swim - nothing crazy just slow to moderate laps 'till I'm tired. It kind've combines a gradual cooldown and stretching thing I think.
 

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I do all of my ab/core training after my runs. I am sure if i did it before my run or solo a lot of the exercises would be much easier but for me my running is the most important thing to help keep my weight down.<br><br>
I agree taht you have to decide what is more important. I want both meaning toned strong muscles and low weight but the lower weight is more important so I always plan on my run first and if work gets in the way I can always skip my cross training piece.<br><br>
I hope that makes sense.
 

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I can't agree with a lot of the comments here. Weather you are a serious runner or a fitness runner an effective exercise regime is one that achieves the best results.<br>
If you start off with aerobic work then move to your weights you are not taking advantage of the body's natural order of utilizing energy substrates.<br><br>
Correct order begins, after the warm-up with the weight training part of your program. After your weights it is time to turn to your running.<br><br>
Why? (Florida) Because the blood sugar stores are now depleted and the body is forced to utilize more of it's fat stores as an energy source, resulting in MORE FAT LOSSES.<br>
The stimulation of muscle from resistance work is also responsible for an increased resting metabolism
 

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my coach always has me doing weights after my workouts.
 

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The debate over which order of exercise delivers the best results has been going on for years. Two things keep this question alive. First, people are rarely talking about the same thing when they say "results". Some are trying to get leaner, some stronger, some faster, some more flexible, some more efficient. There is no magical stack of cardio and resistance exercises that is going to hit all these targets optimally. Second, there can't be much difference anyway. If one way or the other was clearly superior, the issue would have been settled long ago.<br><br>
I think that the search for one perfect routine is misguided anyway. Development in any of the dimensions of fitness occurs most rapidly when the body is challenged by variety, not when you do the same thing over and over. Mix it up. Do cardio first. Do weights first. Do a crossfit style workout that combines the two. Just don't settle into a groove for too long.
 

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For the general run of the mill runner I'll stick to coaching, resistance first, aerobic training second for the reasons previously stated.<br><br><br><br>
Wholeheartedly agree with this statement Radial.<br>
Should be in bold type and I hope everyone reading this takes note.
 

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If you're using free weights and going heavy, I'd suggest doing that before running. Form is so important in order to maximize effectiveness and minimize injury. That's my $0.02; don't spend it all in one place. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
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