Weight a minute
I ran just under 3.5 miles at 7 mins/mile pace this morning before work. When I got up, work was on my mind and I thought, "I really have to complete the stuff I wanted to do" but somehow convinced myself it would have been better to get the once-every-other-day run out of the way first, and use the lunchbreak tomorrow (normally reserved for running) to do my work instead. I'm boring you with these details, I know, but this is Deskbound and Trying. Now that the run is out of the way, I feel better; probably the lack of guilt. And I'm happy I don't have to cart my running gear et al to work tomorrow. Yippee.
It's absolutely freezing here today. It was 32F when I ran and it hasn't passed 40 all day. I know it's probably worse in places across the Atlantic, but still, we've had a queer couple of days this week - ones that are sunny and fairly cold, followed by cloudy and cold, or rainy and warm. But never sunny and warm. I hope those days are on the way. In the meantime I'll dwell on the lighter days and stay happy. My SAD has been quite well-managed this year so far. I've had the odd crap week or two, but it's been better than it was last year. This time last year I was ready to butcher myself.
Did some pressups and weights on the days this week I didn't run. My increasingly favourite method for bicep curls is to use 10lb weights and do a slow 5- or 10-count on the way up and down for about 15-20 reps. I do about two or three sets. I find this works better than using heavier weights. Good for lack of muscle pain, bad for ego.
What weight exercises should runners do? What weights should they use? When I started training with weights, I lifted more like a bodybuilder - low reps, heavy weights. When I got tired of persistently aching shoulder pains I swapped to really light ones - 10lbs at the most. And to be honest, it didn't seem to make any difference to my running whether I did high reps, low reps, heavy weights, light weights, fast pace, slow pace. Either way, I ran like a pig. And a fat one too.
Can anyone offer any comments as to their weight training regiment? Many oinks!
5 Comments:
Hmmmm...I'm not much of an expert here...been following lots of stuff in the Triathlete's Training Bible and Going Long, which is geared towards triathletes of course, but would probably be helpful for runners, too! I think lunges are great and the leg press has worked wonders for me, too.
11:28 PM
I'm not nearly as speedy as you, but when I was training for the half I did a lot of hamstrings and leg abductors. I should of done more core work though. I never used low weight either.
12:47 AM
I used a lot of heavy weight to get some mass but since I started running I have gone to the lighter weights. I try to do a lot of multi joint workouts like squats, dips, chin-ups, pull ups, things like that. Then after I don’t have much left I go for the light weights and high reps. I like to do them slow and try and concentrate on the joint and the muscle, as if I can activate every last muscle fibber into action.. I can’t say how it would help for running. I think its more to do with overall heath and it also helps to keep the muscles strong around the joints, not just the ones used in the running stride.
I know what your saying about running like a pig. That’s what I felt like this morning but I found when I started to lean forward more things started to work together… For what its worth.
Cheers.
Rice.
12:59 AM
I believe in light weights and high reps, now not so light you are not working but I think 15-20 reps in 30 seconds. I also firmly believe in free weights over machines. From what I have read this type of strength work will build long lean muscle mass and tone without adding excess "bulk".
Right now I am in a two day a week strength program, one day upper body one day lower body. The Y I belong to offers Pilaties I am going to try and that for core and flexibility. But now we are back to that balance thing....
4:00 PM
Light weights and lots of reps will help. I don't do enough myself but I use both machine and free weights. I work for strength and do everything I can not to bulk up.
7:35 PM
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