I’m 34, and I’ve been weight lifting, working on lower weights, and higher repititions. It seems that since I’ve been lifting weights, I haven’t been running as well. Is weight lifting actually helpful for runners?
I’m 34, and I’ve been weight lifting, working on lower weights, and higher repititions. It seems that since I’ve been lifting weights, I haven’t been running as well. Is weight lifting actually helpful for runners?
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low weight and more reps builds bulk.
For strength and endurance you should switch to fewer reps and higher weight.
Also, you should limit work on muscle groups to every other day to allow them to recover. That’s where you’ll see the best results.
To answer that you more then likely have to look at what you are doing overall. It could be that you are not allowing enough recovery and you are actually suffereing from over training. Not knowing your how you train and how often I can’t really say that for sure.
if you are lifting to enhance your running you should limit weight training to no more then two days a week. Typically I cross train Monday and Friday’s, with a mix of light lifting and strenght building exercises for the core.
I use a 3x 10 rep method when lifting, you should be able to finish your reps, so unlike power lifters who tend to use high weights low reps. low weight and a higher rep count is fine for you.
Depending on your goals, I would either toss in another day off somewhere. just to let your body have a complete rest day. That or say if you lift on Friday, make Saturday an easy run minimum distance with a steady pace that is comfortable and you could hold a conversation with a running partner.
harryhttp://thediabeticrunner.blogspot.com
Lifting is very important for older runners since you lose
strength as you get older. Lift heavy weight with few reps. Lighter weight with more reps increases time under tension which increases bulk. Try to get stronger without getting bigger. Do heavy calf raises, dead lifts or squats and hamstring curls. The main goal is to have no ankle give at ground contact. Try one leg runs and see how much your ankles give at ground contact.
First of all, you’re not an “old” runner! You’re only 34! Plenty of people run in their 60’s. Lower weights and higher reps is what you want to do to tone your muscles, which is good for runners. Adding bulk doesn’t help runners, but with lower weights, you shouldn’t be adding bulk. Are you doing leg exercises? If so, maybe that’s why you seem like you’re not running as well. Maybe your legs are tired. Do upper body only and see if your running improves.
Comment to an answer above, low weight and high reps do not add bulk. High weight and low reps add bulk.