How should i weight train for an 8k or 5 mile run?

Question

I'm currently weight training 2 days a week, along with my normal ab, chest, arm exercises what is the best way to prepare my legs for the five mile?

Low weight, high reps?

High weight, low reps?

somewhere in between?

-thanks

Answer 1

I wouldnt consider weight training.  If you want to get fit for the run, i consider jogging in the morning and jogging in the evening.  Drink lots of water each day to get hydrated, and eat healthy, fatty foods will slow you down.  Also get lots of rest, because the more rest you get, more energy you'll have.  Good luck on your run!

Answer 2

Weight training has been proven to help with long distance running.  You want to be doing lower weight and higher repetition.  For most exercises, 12-20 repetitions is best for muscular endurance.  You may do some around 10 reps with higher weight for strength building, but you should be fine with the 12-20

What muscle groups.  Let's look at running and the main muscles that you use.  First it is the glutes and hamstrings that are pushing your forward.  Many make the mistake and believe that it is the quad, but the quad is used to help swing the leg forward so it is not putting power into the ground.  You can strength train, but it is a secondary.  Next, the abs and obliques.  Have you ever seen a person that has torso rotation when they run?  This is typically because of weak abs/obliques.

Secondary muscles are chest, arms, quads, and maybe calves.  If your calves are sore doing running then it is because you are too high up on your toes or reach too far in front of you when you run.  This is a recipe for injury.

Good Luck!