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3 Replies Last post: Mar 11, 2008 6:15 AM by RJ A  
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cardinalfan7
39 posts since
Aug 17, 2004
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Jan 21, 2008 6:50 PM

Want to add weight lifting to running. Need tips how?

I wanted to add lifting weights to my running regimen. I'm not necessarily looking to really bulk up but I would like to tone up and add a little mass. It seems like running a lot not only burns fat but some muscle to. I'm wondering what the best way to go about this is. Does anyone have any recommendations on what kind of plan I can get on to go about this. Foods to eat? Arm or chest excercises to do? What a good balance of running and lifting would be? Thanks.
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TriBob
375 posts since
May 25, 2007
1. Jan 24, 2008 6:11 AM in response to: cardinalfan7
Re: Want to add weight lifting to running. Need tips how?

Here is a lifting program for endurance athletes http://trinewbies.com/WeightTraining/weight_welcome.asp

Background on the program: http://trinewbies.com/StrengthTraining/strength_training_home.asp

I normally do total body twice a week. This can be combined with an easy day or just weights for the day.


Nutrition is a whole topic. Make sure you get some protein after the workout to repair/build muscle. A good intro book is Nancy Clark's Sports Nutrition Guidebook, Third Edition. Another performance based book is Optimum Sports Nutrition: Your Competitive Edge (Paperback) by Michael Colgan

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Click to view cardinalfan7's profile Amateur
cardinalfan7
39 posts since
Aug 17, 2004
2. Jan 24, 2008 7:53 AM in response to: TriBob
Re: Want to add weight lifting to running. Need tips how?
Thanks so much for the suggestion. I'll definitely look into those.
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RJ A
16 posts since
Aug 21, 2007
3. Mar 11, 2008 6:15 AM in response to: cardinalfan7
Re: Want to add weight lifting to running. Need tips how?

Hi Cardinalfan

My take is that strength training should be done to help avoid injuries and strengthen the muscles used in any given sport. I did quite a bit of research regarding this and believe that closed chain exercises are your best bet. These exercises will not only strengthen muscles but also the surrounding joints and stabalizer muscles. The worry I had was I wanted to get stronger but not bulk up. To me closed chain exercises are the ticket, light weight or body weight. Exercises include

Leg Press, Squat, Walking Lunge, Single leg Squat, Pushup, Plank, Side Plank, pull-ups, and Dips

I settled on a routine that consists of, Single Leg Pistol Squats (Body Weight), Then I go to a cable machine and do hip abductions and an exercise that mimics the swim motion, then I do walking lunges with light dumbbells and pushups and core work on the mats.Done in 45 minutes.

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