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Strength Training with Couch to 5k



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LOSINGFTW
SparkPoints: (0)
Fitness Minutes: (2,751)
Posts: 616
3/2/10 8:45 A

Thanks everyone for your responses!





SERGEANTMAJOR
Posts: 6,412
3/2/10 12:37 A


None of the serious runners I know do exclusively leg or lower body work, most of them do total body work and compound exercises since overall body strength is critical to good running performance. As a track and cross country coach for women I had them do total body workouts three days a week as the first part of their workouts without any degradation of their running.

In training road runners and marathoners I follow a hard, easy, medium running day sequence with the strength training falling on the easy days which are normally longer steady state runs. Three days on and one day off is the normal sequence however some prefer to do six and one day off.

Bottom line strength training improves your ability to run.

www.discoverstrength.com/training.php

As a more specific answer do your strength training as total body and not leg work and do it on days you do not run.

Edited by: SERGEANTMAJOR at: 3/2/2010 (00:39)


123456123456
Posts: 1,259
3/1/10 10:56 P

I will agree with the coach, Lower body isn't something I enjoy to mix on the C25K days. I did that training format last Spring and will be starting it again this week and Leg days + C25K...is quite tough.

If I did combine the two, I did the C25K last and only did a moderately heavy leg workout. I found I had the engery after lifting, but I would lack the energy to lift if I did the C25K first.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/1/10 10:02 P

Losing,

I am on board with Zorbs. Running on the same day that you strength train means your runs may not be as great or your strength training will not be as great.

I personally strength train on my non-running days however, never before a longer run day.

HAPPY SPARK RUNNING!
Nancy




SMALLTOWNMOMMY
Posts: 2,661
3/1/10 9:53 P

I say Saturday, that way you have Sunday for a full day of recovery.



ZORBS13
SparkPoints: (98,790)
Fitness Minutes: (99,920)
Posts: 13,064
3/1/10 9:43 P

Find what works for you.

For me, if I strength train and run on the same day, whatever I do second ALWAYS suffers. Also, muscle soreness doesn't bother me on runs so I never do ST and run on the same day.



WOLFIE1991
Posts: 464
3/1/10 9:19 P

I think I would do it the same day, and have a day to recover from soreness. Just my opinion.



LOSINGFTW
SparkPoints: (0)
Fitness Minutes: (2,751)
Posts: 616
3/1/10 9:17 P

OK - So if I am doing C25K on Monday, Wednesday and Friday, when should I do lower body strength training.

I'm of two minds - I could do it on the same days as I run, but that might overstrain the lower body. Or, I could do it on my off days, but then I'm running the day after I strength training. What do you think I should do?



 
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