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weight training and runners
My reason for running, apart from the ever deepening belly button, is racing 1/2 marathon and football, in that order. Both take about 90 mins but different demands on the muscles. I started weight training in the gym seems to help in overall fitness and body strength. I run mornings and visit the gym lunch times. Does anyone else train this way? Any exercises that you have found helpful/dangerous? Does the extra muscle ie weight, slow you down or speed you up? Would my 1/2 marathon time improve if I did weights more, less, differently (high reps v low reps)? or any other thoughts
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Build programme around squats (running puts far higher forces through the body), chins and bench press plus abs work.
That's just what I did based on a little reading and talking to people.
Some useful articles on the US Runners World website as follows:
http://www.runnersworld.com/home/0,1300,1-78-81,00.html
Enjoy!
Stomach/back exercises for stability would be good too, I imagine, although free weights will help with this of course. I tend to do upper body on hard days training when the legs are knackered.
Shoulders and Arms are often overlooked in the quest for improved running.
Overworking certain muscle groups can have an adverse effect on overall balance and posture.
Try this routine.
Day 1. Incline Leg Press Machine
warm up with light poundage followed by
4 sets of 8 reps Maximum poundage !
Day 2. Rest Day
Day 3. Work the Shoulders 4sets of 8 reps
Dumbell side raises (nice and slow) feel the burn. light poundage.
Day 4. Hill Running (nice long)steep 30 mins
Day 5. Mixed running(as you feel)45 mins
Day 6. Rest Day
Day 7. Long Run (Cross Country)90 mins
All the best.