Lifting - JP Fitness Forums

Barrett · 08-10-2007, 09:24 PM

What type of lifting plan does anyone do?? As a runner I would like to find out??

UpNorth · 08-11-2007, 09:33 AM

I did CrossFit (a lot of metabolic conditioning) for about a year, then about 7 months of New Rules of Lifting (full-body or upper/lower split stuff with lower to moderate rep ranges) and now I'm doing a program from Infinite Intensity by Ross Emanait (focusing on conditioning as well as explosive movements).

You can check out my log, GG300, BamaDave, TwinsVikingFan, KMWest, EMartin and others who post here for other ideas.

One word of caution, most of us would probably agree that serious lifting doesn't permit us to run at our absolute best. However, we probably suffer less injuries and certainly have better physiques and overall fitness than most runners. You can't have your cake and eat it too... although we sure as hell try

.

Phaedrus49er · 08-11-2007, 11:21 AM

I did CrossFit as well for a time, and I recently started Core Performance from the very very beginning to aid in my rehab and muscle imbalance correction. So far, it's a great complement to running.

kmwest · 08-11-2007, 11:35 AM

Steroids. My anti-drug.

BamaDave · 08-12-2007, 08:14 PM

Is that your 5K time in your avatar?? Wow!!!

I agree with UpNorth and will add that how much lifting you are able to do will likely be dictated by your weekly running mileage and intensity. It's hard to follow one of the popular programs here if you are running 5+ times per week. I usually do my best combined lifting and running when I am running 3-4 times per week (but getting some good intensity in there). When running 5-6 times per week, I do best with a couple of full body routines per week, and I try to stick to variations of basic exercises like squats, deadlifts, pullups/chinups, dips, rows, bench press, shoulder presses, lunges. You may want to Google for exercises that hit the gluteus medius, because many runners develop injuries due to weakness in that hip muscle.

Barrett · 08-13-2007, 12:16 PM

Yea I was thinking about the NROL?? good idea??? Yea that is my 5k time. It was done in June!! But have any runners used NROL???

UpNorth · 08-13-2007, 01:03 PM

Yes and yes. It is an excellent resource and has a number of solid programs to follow. Well worth the price.

Nice 5k time!

GG300 · 08-13-2007, 01:27 PM

I am all over the board with my lifting and I am not exactly what you would consider a real runner but I would agree with UpNorth and BamaDave. If you are hitting the weights with your all and also pounding out a bunch of miles something will give. If you can find that happy medium I think it will make you a better all around athlete. I like to hit the weights 3 times a week and run 3 times. I am much more into the lifting as running is just something I decided to start so I could participate in a couple of local 5K's each year. One of the programs that I liked the most was the EDT Training from Charles Staley. It seems to help with strength and endurance plus you can tailor it to fit your current level of conditioning.

BamaDave · 08-14-2007, 05:49 AM

I've done the NROL Strength programs and am currently doing the Fat Loss programs. I've also followed workouts very similar to the NROL Hypertrophy program. They're outstanding workouts - but they are also intense, so if you are training for a marathon or otherwise doing a lot of running per week, they may be hard to follow.

kmwest · 08-14-2007, 07:06 AM

OK, time for non-sarcastic answer.

I've found that since I've been lifting -especially squats, deadlifts, and cleans - I am much less prone to injury. The mass isn't going to be there unless you eat specifically for that - to give you an idea, I'm 5'10" and 155 lbs so I'm hardly huge. But you can definitely gain strength and help prevent injury by full-body lifting 2-3x weekly. Plus, you look better, you know, if you're into that sorta thing.

fengshway · 08-19-2007, 05:37 AM

I do NROL twice a week and have since february. I needed to lose body fat, and my body is down 15 pounds of scale weight, but way more than that in fat. I also run three times a week, one of those is a track workout doing marathon specific speedwork, another is a tempo, and the third is a long run--I am running the chicago marathon in oct. I use jeff galloway's run/walk method for long runs. I do my quality runs in the evenings of the mornings that I lift. and in between, I swim laps--easy recovery swims. I am more fit than ever, and never injured. depending on how I do in chicago, I might set a long term goal of qualifying for boston. if there is a chance I can, I might need to rethink how hard I lift, because it can definitely interfere with quality track work.

UpNorth · 08-19-2007, 09:23 AM

fengshway -- how's the Galloway method working for you? I've always been curious about it but never met anyone diligently practicing it.

vanessa40 · 08-19-2007, 01:03 PM

Hi,
I run 6 days a week and lift 2 days and take every Sunday off
I do 2 sets of 8-10 reps
Squats
Lunges
Good Mornings
Push ups
Shoulder Press
BB Rows

and i add in 3 abs moves

fengshway · 08-23-2007, 04:14 AM

I really enjoy the galloway method. on our long runs we do run/walk intervals. the interval is based on your mile track time. I am a 43 year old woman who remains injury three through all of this marathon training. chicago will be my third marathon. check it out on runinjuryfree.com

UpNorth · 08-23-2007, 06:40 AM

Thanks for the reply. Remaining injury free does seem to be the big key to successful marathon training for us mere mortals, good to see it working for you. I'll check out the link.