Best weight training program for a runner

[PROfb03]

I would like to say that I am a runner who enjoys weight training. My main focus, especially in the summer time is running. I am currently rebuilding after injury and am back up to 15-18 miles per week. I am doing the MH Power Training program (3 day total body) on monday wednesday and friday, with my running split up on tuesday thursday and saturday. I am not looking to lose any weight, in fact, gaining a few wouldn't hurt. I am a 23 year old male, 5'9", 140lbs.

I am looking for some thoughts on a weight program. do you think that power training is the best program for me? So far i have followed it for 14 weeks and do enjoy it. It is my favorite program so far, but maybe there is something else out there you guys suggest I switch to for a while.

Any advice or experiences will be appreciated. Thanks everyone!

[PowerManDL]

Are you just lifting as development work for your running, or do you have specific weight training goals?

You mentioned gaining a little weight, but spell it out a little more. Either your running volume or weight training may have to be altered depending on what you're after.

[PROfb03]

In a perfect world I would like to get my 5k time down below 19 minutes and get my dead lift up to 300 pounds. I realize that they don't normally go hand in hand. I am looking to build strength and conditioning above all. I would prefer the fast 5k over the heavy DL. I think that weight training should be used to enhance my running, but I don't want my running to waste my time in the gym. Maybe I'm making it more complex than it really is. I guess it just boils down to eat, run, eat, lift, eat, run, eat, lift?

[PowerManDL]

I'd suggest that while working the 5K time you don't do more than 1-2 days in the gym. Keep it brief and focus more on the keeping-healthy stuff with a little work for strength.

If/when you get to a stage where you can back off the running for 4-6 weeks and focus on building strength, you could do a more straightforward strength/size kind of training with a little running to keep your 5K within reason.

But I'm speaking purely in abstracts, knowing nothing about where you are.

ETA: I'm dumb and ask questions without reading.

Are you just focusing on your lifting for the summer, which you hinted at, or do you have more of a year-round focus? If it's just for the summer, you could do something like what I outlined.

[ten_miler]

this is pretty much the question I had last year and this summer as well. I love to lift, but I had running goals as well. What was the correct strategy ???

Now, I'm 5'7" and 185, so I'm heavier. I need to lose instead of gain.

I do love to lift - usually a Waterbury, Cosgrove, or Marion full body plan. I love those workouts.

But, I didn't love torching my legs and then trying to run 4 or 5 days per week. I'm talking hitting the squats, deadlifts, and lunges. I tried it last year, but this summer I am not repeating the pain/fatigue.

I should also mention that in my running plan I am now 3 weeks out from a 10 mile race and then I have a 1/2 marathon. Would the thinking be different if I was only running 5ks?

For the heart of my running season (July-Sept) I am excluding lower body weight training. I know, some say that lifting while running is smart to prevent injuries. However, I have yet to hear a distance runner say, "Lift heavy! And make sure to get in your squats and deads too!"

Now, maybe I could get away with some light leg curls and extensions, but what's the point?

I am convince that you need to pick one - meaning go with lifting heavy OR chose distance running. You can only be good at one.

So, during running season I am hitting weights about 3 times per week. Upper body only with pull ups/chin ups and plenty of dips. I work in some weighted ab work/planks. Hit chest/back/shoulders in my modified "full body" workouts.

Basically, during these months, I'm making running my priority.


Once my 1/2 is done, I'll reintroduce lower body work with a renewed passion.

[PowerManDL]

Depending on the volumes of running and overall goals, I'm pretty much convinced that an "in-season" runner should keep the volume of weight-training down for the lower body, and make injury-prevention stuff a priority.

Joint mobility work and such would be top of the list, along with hip/hamstring strength. If you want to throw squats/deadlifts in, I don't see a problem really, but you have to account for the impact those lifts can have on recovery. I'd also not expect any significant strength gains on them, either.

[BamaDave]

I never selected weight training programs "for runners." I just did basic programs that many other people around here were doing. Full body routines with an emphasis on the major lifts. You will likely need to have running seasons and weight training seasons where you reduce emphasis on one or the other. When training for a marathon, I usually dropped my weight training back to 1-2 days per week. Also you can often reduce running days by making sure your runs give you lots of bang for the buck (tempo runs, speed repeats, etc.). Emphasize quality over just running lots and lots and lots of miles.

I've also noticed that weight training strength maintains better than running abilities. If you have to back off substantially during periods of more intense running, any strength you lose may be really easy to regain later.

[PROfb03]

I just ordered Eric Cressey's book. I'll give that a read and hopefully come up with something I want to try. If not, I hear it has tons of good info in it anyway and for only like 12 bucks, i couldn't pass it up.