Running & weight lifting?

Question

can you guys give me some good weight lifting exercises?

also, how often do you think i should be lifting weights during the XC season? 5'11" 125 lbs PB:20:19

Last year was my first of distance running and i need to gain some more muscle to help insure an injury free season.

Thanks!

Answer 1

you SHOULD weigh 142- at your prime

hit the leg extensions for your quads and hamstring

hit your ab stuff too in the gym

Answer 2

See the funny thing is that kind of training has no benefit to you.

Who would you listen to

Stupid RunnersWorld and some guy

or

Arthur Lydiard

John Kellog

Jack Daniels

Arthur Hatt

Guys who have combined had 14 medal athletes in the olympics. Runnersworld has had none.

The only thing it would help you with is injury rehab. The way to get strong legs is to do hill sprints not squats. The way to get bigger arms is to do push ups. Body-weight resitance.

Answer 3

Go to Runnersworld.com, they have some strength training there.

I always lift after I run, usually around 3 times per week.  I go with squats, dumbbell curls and dumbbell press, inclined bench press, pull-ups and lat pull-downs.  But not all everyday, depends on how long my run is.

Hope this helps.

Answer 4

Well for one I disagree with the first answer due to simply body chemistry.  When you perform a cardiovascular/respiratory exercise your brain releases all of its endorphins which is not bad unless you are tacking on weightlifing immediately afterwards.  The endorphin loss will make your body catabolic instead of metabolic.  meaning your body will store fat and burn its own tissue mainly proteins ie muscles to feed instead of the other way around.  Lifting should always be done before running.

The second guy is spot on with the hill sprints.  Not only will this build your leg strength like its nobodies business but your breath control will become outstanding.

Answer 5

To run faster you want to get stronger without gaining weight. So, you don't need to do upper body weight workouts unless you just want to look bigger/stronger which is ok. The most important thing for speed improvement is muscle support force at ground contact. Try isometric leg press holds where you lift the weight with both legs but hold with one leg, knee slightly bent and on ball of foot. Hold as much weight as you can for 10-20 seconds. Do 3-5 reps/holds on each leg. Do these workouts once or twice a week.