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  FORUM:   General Team Discussion Forum
TOPIC:   Strength Training 


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KMICHELE40
KMICHELE40's Photo Posts: 294
10/30/07 12:15 P

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Not a problem. Torontogal way to go! Going into the personal training business myself I sometimes just want to say, go find a trainer, but they are expensive so I understand. I'm just amazed at how a little strength training for the whole body allows it to become more efficient. After being taken off activity restriction, I'm noticing weekly changes as my body is changing. It feels great!

Never fear, the runner just shows how many more miles until my goal this month.


TORONTOGAL
TORONTOGAL's Photo Posts: 236
10/30/07 11:24 A

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I just started with a personal trainer. I would like to do my first HM in the spring and knew I needed to add some strength training to my workouts. I'm into my third week and I'm already seeing a difference in my runs. I seem to be running more efficiently as my heartrate is going down with each run. He's concentrating on the whole body, with emphasis on core strength, upper body (which for me seemed to be left out!), and legs. I'm doing this twice a week until the new year, so it will be interesting the track the progress.

my lunch hours aren't for eating, my saturday mornings aren't for sleeping, and my holidays aren't for taking it easy...I AM A RUNNER


 


CUPATEA1
CUPATEA1's Photo SparkPoints: (14,755)
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10/30/07 10:11 A

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Thanks KMichelle, I like that Idea. I need to look at my strenght workouts and see how to pare them down some, simplify.

Behold! He makes all things new! (Even Me!)




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CFOSTER1966
CFOSTER1966's Photo Posts: 3,206
10/30/07 7:59 A

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Thanks for all the great info! I think I will continue what I am doing but I will change what I do with the lower body a little and focus a little more on core. Thanks again!


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KMICHELE40
KMICHELE40's Photo Posts: 294
10/30/07 12:28 A

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I usually just do a basic total body exercise routine. I do bicep curls, tricep kickbacks (or something similar), lateral raises, lat pull downs, rows, leg press, heal raises, hip abductors, hip adductors, some form of crunch/curl, and something for my obliques. All said, it's about 45 minutes. I usually do that twice a week, then do a cardio routine of eliptical (not allowed to fully run yet) for around 40 minutes or whatever I need to have the same intenisty as running three times a week. If I were in your shoes I'd just do a simple total body work out, and nix the four days thing. I would be getting burned out with that much cardio, so maybe doing cardio M,W,F and then lifting T,Th and having the weekends off? Start with changing one thing at a time and slowly build up. Better than getting burned out.

Never fear, the runner just shows how many more miles until my goal this month.


CUPATEA1
CUPATEA1's Photo SparkPoints: (14,755)
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10/29/07 11:29 P

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I have been doing weight training and running. I am beginning to wonder whether I should continue with the lower body weights. I do at least 2 days upper body and 2 days lower body. Often on Saturdays I do upper, lower, and a run. Man is that exhausting! I started with 4 days cardio and am finding that is up to 5 or 6 days a week. Now I am concerned about burnout. How to find a balance and how to set up some kind of normal schedule??

Behold! He makes all things new! (Even Me!)




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IRISH98
IRISH98's Photo SparkPoints: (18,717)
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10/29/07 1:16 P

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If you are doing multiple days of strength training, make sure you rest what you're working for 24-48 hours before you work it again. If you do not, and you don't allow the muscle to repair itself, you may get weaker rather than stronger. There's a book: Runner's World Guide to Cross-Training that looks good. I skimmed through it the other day, and I think it addressed the heavy weight-low reps vs low weight-high reps issue. Also, I echo that runners need to work on their hamstrings. The recommendation I've seen is to work with 1/2 the weight that you use on your quad work. The imbalance between the quads and hamstrings can lead to knee injuries. Good luck!

2010 Goals:
Get under 6 hours for a half Ironman triathlon
Get under 8 min/mi for a 5K - DONE 4/3

2010 Big Races:
Jan 15-17 Bermuda Half Challenge (8:15 Mile, 1:01:20 10K, and 2:11:32 half marathon)
June 6 Mooseman 70.3 triathlon (6:30:25)
Aug 22 Timberman 70.3 triathlon (6:10:14)


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DEBBIEDAY
DEBBIEDAY's Photo Posts: 18,638
10/29/07 11:47 A

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I've just recently started weight training 3 x week as well...I find it is helping with a balance of things as well as over all endurance.

This week having a bit of problem with knees and am looking for exercises to strengthen the knees and legs.

BALANCE is a process and trial and error for me!
Debbie

Be Blessed! -- Debbie
ALABAMA - Central Time Zone!


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PJENAN
Posts: 53
10/29/07 10:37 A

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I'm trying to add strength training back into my program to help with knee issues, too. I'm starting with 2x per week and do both upper and lower body exercises. The lower body exercises really help with my knees. I need to focus more on core. Thanks for the tips.


 
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KMICHELE40
KMICHELE40's Photo Posts: 294
10/29/07 10:18 A

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I found that recovering from my knee issues it has been the added lower body exercises that have helped me to gain my speed back as my muscles take longer to become fatigued. One of the great things about this site is they help you with exercises. I also read somewhere that running does a great job with the hamstrings and calves, but often leaves the quads a little weaker causing problems. I cross train doing swing dancing, and let me tell you my dancing skills and running skills improved by adding in strength 2-3x/week for all areas of my body. Just a quick warning for those losing weight, don't become discouraged if you gain a little. Muscle is more dense so you get more bang for buck.

Never fear, the runner just shows how many more miles until my goal this month.


SP_COACH_NANCY
SparkPoints: (158,833)
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10/29/07 9:35 A

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There is quite the debate whether strength training is advantegous for runners. Some don't like the bulk, while others feel it helps with their form. I go by Jack Daniels philosophy that "Every runner is an experiment of one." What works for me, may not work for you.

I personally weight train (2-3 days per week) focusing primarily on core and upper body (helps with holding my shoulders back) with a few leg workouts tossed in (Primarily balance work, step ups) However, the December issue of Runner's World states the best strength workouts for the lower body are doing hill repeats or incline work on the treadmill (we're talking 8% on up).

Hope this helps and congratulations for taking the courage to join the running community. I have met so many wonderful people here and at my races, that it truly is an AMAZING experience!!!

HAPPY RUNNING!
Nancy




TURBOMEL
TURBOMEL's Photo Posts: 9,140
10/29/07 9:00 A

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Jbingle, that's my plan. I've been really slack with strength training and I'm hoping it will help me start to lose again.
I'm going to make a schedule for the month of November that will encorporate strength 4 days one week, 3 days the next.
I'm using a stability ball, free weights, and resistance bands. I also have a few strength videos. ( One I've never even tried! So it's time to use it).

Mel

Only I can change my life. No one can do it for me.
-Carol Burnett

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

Pain is temporary. Quitting lasts forever.



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JBINGLE
JBINGLE's Photo SparkPoints: (9,320)
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10/29/07 8:57 A

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Hey guys I needed this info too. I will add strength training in to my week. Mel after 3 times a week of training do you go back to 4 times and repeat? I am also doing cardio to loose weight.

JUDI from Pa

First goal = Get under 200lbs
Second goal = Reach 180lbs
Third goal = Reach 160lbs


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SHANNONRUNNER
SHANNONRUNNER's Photo SparkPoints: (21,282)
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10/29/07 8:46 A

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I second Mel--core strength is important, so focus on core. However, overall strength training is a good idea, too, for a couple of reasons.

Strength training is a good means of cross training. It's a way to work non-running muscles to keep your body fit and to let running muscles rest. Also, I just read this, running is pretty strenuous and without taking proper care of yourself, can wear down muscle tissue and even bones if your diet isn't based on solid nutrition. Strength training all over helps to keep muscle from being broken down and to strengthen your bones.

Shannon

___
"Now is blessed...the rest, remembered." JDM

"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead


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TURBOMEL
TURBOMEL's Photo Posts: 9,140
10/29/07 8:26 A

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I'm no expert, but I would say to continue what you are doing. A strong core and muscles will only aide you in your running.

I'm just changing my focus from cardio to strength to try to get more results weightloss wise. I'm planning to do strength training 4 days one week, 3 days the next and 4-5 days of cardio per week.


mel

Only I can change my life. No one can do it for me.
-Carol Burnett

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

Pain is temporary. Quitting lasts forever.



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CFOSTER1966
CFOSTER1966's Photo Posts: 3,206
10/29/07 8:07 A

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I have recently decided to run for more than cardio fitness. In the past, I concentrated on strength training and used cardio as a means to burn calories and keep my heart healthy. Now, I have decided to start a serious running program. My question is what kind of strength training should I be doing to supplememt the running? I currently lift heavy weights for low reps for all body parts. Should I continue that or do something more for endurance? Anyone here have any suggestions? Thanks so much.


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