Weight Training for Cross Country?

Question

I'm starting cross country in the fall. What sorts of weight training should I do to keep my muscles tone?

Thanks for the help!

Answer 1

If your worried about your legs...don't worry about it...xc will give you very very nice legs. That's why I like the girls so much in it.

Answer 2

kk So i run cross also!

and i mainly focus on my legs when i work out, b/c they need to be able to carry the weight of you while you run! i think that having stronger legs will help you run better b/c they are able to carry you and still with hold the distance! Go to the weight room or the YMCA, or somewhere where you can workout! Run in your free time, and dont over do the weight lifting tho you dont want to be like SUPER muscular thats not needed in this case!

but like the guy said below, your core is a major part! I do Ab videos and core workouts to keep my stomach tight and thin b/c thats just less body fat i have to work with!

i am definatly not a running genius, but i do know some simple stuff!!!

um yea.. i probably didnt help any but its always worth a shot!

good luck in cross, i no im gonna be sore.. :)

~Sarah

Answer 3

you definitely DON'T need to workout your legs. you will get quite enough leg workouts in xc. running is a natural leg workout so using weights wouldn't really help too much. As for the answerer who said to build leg muscle to "carry that weight" as long as you are healthy I would  assume that your legs can carry your body weight otherwise you wouldn't be walking too well, let alone running.

If you feel a need to do weights then the best use for them is upper body strength. Use low weights and high reps to increase strength but not mass. Do workouts for your arms, chest and core. You could get the same from push-ups and crunches though.

Answer 4

Alot of core (abbs/lower back) this will help you keep form when you're tired in a race

Answer 5

The mistake people make when running is that they think they will lose muscle by running.  Running allows you to build lean muscle, which gives you definition.  This is also due to fat loss.

Generally, distance runners are not looking to bulk up, as the extra muscular weight takes its toll on the energy of the runner.  However, a certain amount of muscular strength is necessary for any runner.  do leg extensions, leg curls, and sitting leg extensions, along with core work to help your running (don't go overboard, weights 2 or 3 days a week, and 3 sets of 10 for each exercise.  Don't try to max out!)

Hope it helps!

~Abab

Answer 6

lift 5 pounder weights 20-40 times every night before you sleep.

You won't look buff and you'll still have enough strength. Which is good for a girl.  = D