Wieghtlifting, yes its important

Ok, so you guys want to know one of the most important things I did learn at camp? I'll spare you the major details but...

Wieghtlifting is VERY important for a runner.

very.

very.

very.

very important.

Are we clear? This has always been a controversy, and I'm just clearing things up if anyone is still confused.

You need to lift twice a week, no more than three times a week. Its best to have a two day break between each session, not one. You need only do one set of twelve for every major muscle group. you need to make sure you focus on the lesser muscle groups to avoid injury. A good session should take no longer than 30 minutes if you know what your doing. Cleans, deadlifts, snatches, etc are fantastic. You NEED to warmup and do dynamic (not static) stretching before lifting.

that pretty much summarizes all the key points. If you need anything clarified just ask.

And yes, I realize there are some of you out there that already know this and have known this for centuries, no need to hassle me about "stating the obvious". Some people are confused about wieghtlifting so I thought i would clear it up for them.

ive known that weightlifting is really important but will the extra muscle weight affects your times any just wondering because i have put on about 7 lbs of muscle im not worried or trying to lose it i was just wondering

it probably won't affect any of us to much if we're careful not to go in there everday and do more than we can handle. but i know a sprinter who used to be really good but he got too big for football and can't even pull his arms back the whole whole way when he runs and now is slow because hes too big. we don't need to worry about that though.

mae2937 wrote:ive known that weightlifting is really important but will the extra muscle weight affects your times any just wondering because i have put on about 7 lbs of muscle im not worried or trying to lose it i was just wondering

No, more muscle just adds mor ehorsepower, its like a car going from a small engine to a big engine. the muscle supports its own wieght.

i do about 15 min every day. to much?

futureNIKErunner wrote:i do about 15 min every day. to much?

If you lift every day you'll never recover because lifting is basically tearing apart and re-building your muscles.

So I thought about switching it up.

Doing about 20 min core every other day rotating with 10 m arms on the opposite days.

Is that okay?

I didnt know that, but thats exactly what I do. I work out monday,wed,friday and no more of 25 minutes of actual lifting. But my friend suggested the sets of 12 .. weird.

ok good just wondering

and pinthin you have the same avatar as oxtrackgirlx has

I no i should be lifting but i cant find a free gym

FK wrote:

futureNIKErunner wrote:i do about 15 min every day. to much?

If you lift every day you'll never recover because lifting is basically tearing apart and re-building your muscles.

even if it is just 10-15lb weights for toning and 50 pushups?

Telling teenagers to do cleans and deadlifts on an internet forum is insanely irresponsible. If you aren't taught to do cleans properly, you will fuck yourself up badly enough that you need surgery. Deadlifts are more a danger of you hurting yourself with pulls and such than actually tearing something, but still.

If anyone is actually going to do big compound workouts, get a personal trainer or someone who is VERY knowledgeable to show you how to do them properly.

^agreed.

But the point of weightlifting is only 50% to make you faster. The only reason my college coach wants us lifting is to strengthen our muscles so we don't get injured.

mae2937 wrote:ok good just wondering

and pinthin you have the same avatar as oxtrackgirlx has

no its slightly different =] haha I liked my old one but >.<

and yeah, I agree with ptz, it took me forever to learn how to do cleans right. Ask the personal trainers or your back and arms will hurt for days

how did you learn that at camp? you always knew that.....

i've found that lifting does help me. but i agree with ptz, you need to be careful. i normally do mon weds fri. it helps me feel stronger during races.

futureNIKErunner wrote:

FK wrote:

futureNIKErunner wrote:i do about 15 min every day. to much?

If you lift every day you'll never recover because lifting is basically tearing apart and re-building your muscles.

even if it is just 10-15lb weights for toning and 50 pushups?

if your doing 10-15lb wieght its:

1) probably not doing anything for you, toning wise either since thats all accomplished by trimming the fat when you run.

2) its better too do two real workouts a week than a reall pussy workout 7 days a week, no offense.

Trackaholic wrote:

futureNIKErunner wrote:

FK wrote:

futureNIKErunner wrote:i do about 15 min every day. to much?

If you lift every day you'll never recover because lifting is basically tearing apart and re-building your muscles.

even if it is just 10-15lb weights for toning and 50 pushups?

2) its better too do two real workouts a week than a reall pussy workout 7 days a week, take offense

FIXED, EPIC PWN. Or just PWN....

But anyway by lifting do you mean arms and stuff? or legs too?

Chris Derrick told me never lifts weights, I do a little but I'm not sure how much it helps. Core workouts are more important.

Lopez Lomong has said he never lifts weights either.

I have read that girls benefit much more (distance running wise) than guys from lifting weights.

SOME GIRLS BENEFIT FROM LIFTING WEIGHTS

4:08.45

I don't understand how you can get anything out of doing one set for each muscle group, with only 12 reps. I don't mean that to be arguementative.
I lift, like 2 or 3 times a week. 3 sets of 8-10 reps.

4:50trackgrl wrote:
Lopez Lomong has said he never lifts weights either.

He probably failed to mention that he lifts cows instead.

Strength is important but that doesn't necessarily mean that all distance runners need to lift 3 times a week. The best distance runners I know are all wiry fellows and I doubt they'd impress anyone in the weight room.

by ILOVEBRIE101 SOME GIRLS BENEFIT FROM LIFTING WEIGHTS

4:08.45

That is good to know... but how much do you know of Brie's exact training regimen? Also... that's what I just said. Girls benefit from lifting weights. More than guys do.

4:50trackgrl wrote:

by ILOVEBRIE101
SOME GIRLS BENEFIT FROM LIFTING WEIGHTS

4:08.45

That is good to know... but how much do you know of Brie's exact training regimen? Also... that's what I just said. Girls benefit from lifting weights. More than guys do.

+1, girls have a lower muscle to fat ratio.