Book Suggestions or Advice on Running and Lifting

Hi, I've always liked lifting but stopped doing it seriously for my cross country season (I moved
to high reps and less frequency as well as fewer exercises, as well as cutting out completely any
leg movements) However I am interested in learning how lifting can fit in with running and how
one can use lifting in a beneficial way. Anything I've ever seen so far has simply been generic
advice such as "Do 8-12 reps..." - i.e., not *really* running-specific. Does anyone have any
specific advice - preferably for middle distance (1 mi and 2 mi)? Is it good to do squats/upper
body lifts in offseason, should one build up to higher intensity during the season as part of
periodization or just the reverse? Any references to articles or book suggestions would be highly
appreciated. Thanks.

hi: I've tried to research the same as I am into lifting now and still like to run 5ks. Here is what
helped me, dont know how it would apply to you--I do legs about 2x a month. ---> squats on a smith
machine 4 sets of 10 reps @ 155lbs kind of a warm up but it burns my legs up. then to a leg
sled/press and do 3 sets of 6-8 reps HEAVY (for me 370lbs). i then do that adductor/abductor machine
for 3 sets each 10 reps then to calf machine 4 sets heavy 6-8 reps. I think what helped me a lot was
the upper body stuff though. I was 155lbs 6 months ago and am now 185lbs at 9.8% bodyfat. a little
bit ripped :-) when i show up at 5ks i dont look like a normal runner. i;'ve got some meat on me and
so far have been running consistent 17:20s for 5k which isnt too bad for a 185lb'er.

"JDusty4" <jdusty4@bellatlantic.net> wrote in message news:QYUpb.515$n9.211@nwrddc02.gnilink.net...
> Hi, I've always liked lifting but stopped doing it seriously for my cross country season (I moved
> to high reps and less frequency as well as fewer exercises, as well as cutting out completely any
> leg movements) However I
am
> interested in learning how lifting can fit in with running and how one can use lifting in a
> beneficial way. Anything I've ever seen so far has simply been generic advice such as "Do 8-12
> reps..." - i.e., not *really* running-specific. Does anyone have any specific advice - preferably
> for middle distance (1 mi and 2 mi)? Is it good to do squats/upper body lifts
in
> offseason, should one build up to higher intensity during the season as
part
> of periodization or just the reverse? Any references to articles or book suggestions would be
> highly appreciated. Thanks.

wow, I am surprised you can run a 17:20 at 185 lbs. I basically quit lifting heavy for XC season
(5Ks) because I was doing sort of high mileage and my experience in the past has been that when I'm
lifting heavy running is more difficult, including when I'm doing upper body. I also continue to
debate with friends the value of lifting for upper body. Mostly what I was doing during XC was Stuff
that I felt could apply to running at least in some sense: Bench, pullups, military, shrugs, runners
curls, as well as ab and lower back work (mostly) every day. Now I'm starting "real" lifting again
but am being cautious not to work out too hard or long, as I have an eye on track season.

So anyway have you felt that your lifting has actually helped your running, or just not hurt it? And
do you find your squatting interrupts your training schedule? "dig dug" <nas33ms3@hotmail.com> wrote
in message news:EOOdnTFieKIprzWiRVn-sw@comcast.com...
> hi: I've tried to research the same as I am into lifting now and still like to run 5ks. Here is
> what helped me, dont know how it would apply to you--I do legs
about
> 2x a month. ---> squats on a smith machine 4 sets of 10 reps @ 155lbs kind of a warm up but it
> burns my legs up. then to a leg sled/press and do 3
sets
> of 6-8 reps HEAVY (for me 370lbs). i then do that adductor/abductor machine for 3 sets each 10
> reps then to calf machine 4 sets heavy 6-8 reps. I think what helped me a lot was the upper body
> stuff though. I was
155lbs
> 6 months ago and am now 185lbs at 9.8% bodyfat. a little bit ripped :-) when i show up at 5ks i
> dont look like a normal runner. i;'ve got some
meat
> on me and so far have been running consistent 17:20s for 5k which isnt too bad for a 185lb'er.

i really feel lifting has helped my running: 6 months ago i was running 20 min 5ks--also: going
up hills i feel i have more power due to upper body strength mainly. and yes, i do feel the leg
workouts (squatting/leg presses) interrupt my training schedule because i am sore for a few days
afterwards (although i only run 3-4 days per week 5miles each of the days). it's probably because
i do legs so infrequently (2x per month) but i really hate doing lower body it is the most
painful/most strenuous lifting session to me... i dread it but know i have to do it. --what are
runners curls? also, i'm assuming you're a high school cc runner? which high school. what are
your times?

"JDusty4" <jdusty4@bellatlantic.net> wrote in message
news:uCYpb.2736$n9.1927@nwrddc02.gnilink.net...
> wow, I am surprised you can run a 17:20 at 185 lbs. I basically quit
lifting
> heavy for XC season (5Ks) because I was doing sort of high mileage and my experience in the past
> has been that when I'm lifting heavy running is
more
> difficult, including when I'm doing upper body. I also continue to debate with friends the value
> of lifting for upper
body.
> Mostly what I was doing during XC was Stuff that I felt could apply to running at least in some
> sense: Bench, pullups, military, shrugs, runners curls, as well as ab and lower back work (mostly)
> every day. Now I'm starting "real" lifting again but am being cautious not to work out too
hard
> or long, as I have an eye on track season.
>
> So anyway have you felt that your lifting has actually helped your
running,
> or just not hurt it? And do you find your squatting interrupts your
training
> schedule? "dig dug" <nas33ms3@hotmail.com> wrote in message
> news:EOOdnTFieKIprzWiRVn-sw@comcast.com...
> > hi: I've tried to research the same as I am into lifting now and still like
to
> > run 5ks. Here is what helped me, dont know how it would apply to you--I do legs
> about
> > 2x a month. ---> squats on a smith machine 4 sets of 10 reps @ 155lbs
kind
> > of a warm up but it burns my legs up. then to a leg sled/press and do 3
> sets
> > of 6-8 reps HEAVY (for me 370lbs). i then do that adductor/abductor machine for 3 sets each 10
> > reps then to calf machine 4 sets heavy 6-8 reps. I think what helped me a lot was the upper body
> > stuff though. I was
> 155lbs
> > 6 months ago and am now 185lbs at 9.8% bodyfat. a little bit ripped :-) when i show up at 5ks i
> > dont look like a normal runner. i;'ve got some
> meat
> > on me and so far have been running consistent 17:20s for 5k which isnt
too
> > bad for a 185lb'er.

Defeniately helps mine. Without weights I have the upper body of Olive Oil, so lifting strengthens
my upper body enough to help my running. It will vary from one body type to the next.

On Wed, 05 Nov 2003 01:44:58 GMT, "JDusty4" <jdusty4@bellatlantic.net> wrote:

>wow, I am surprised you can run a 17:20 at 185 lbs. I basically quit lifting heavy for XC season
>(5Ks) because I was doing sort of high mileage and my experience in the past has been that when
>I'm lifting heavy running is more difficult, including when I'm doing upper body. I also continue
>to debate with friends the value of lifting for upper body. Mostly what I was doing during XC was
>Stuff that I felt could apply to running at least in some sense: Bench, pullups, military,
>shrugs, runners curls, as well as ab and lower back work (mostly) every day. Now I'm starting
>"real" lifting again but am being cautious not to work out too hard or long, as I have an eye on
>track season.
>
>So anyway have you felt that your lifting has actually helped your running, or just not hurt it?
>And do you find your squatting interrupts your training schedule? "dig dug" <nas33ms3@hotmail.com>
>wrote in message news:EOOdnTFieKIprzWiRVn-sw@comcast.com...
>> hi: I've tried to research the same as I am into lifting now and still like to run 5ks. Here is
>> what helped me, dont know how it would apply to you--I do legs
>about
>> 2x a month. ---> squats on a smith machine 4 sets of 10 reps @ 155lbs kind of a warm up but it
>> burns my legs up. then to a leg sled/press and do 3
>sets
>> of 6-8 reps HEAVY (for me 370lbs). i then do that adductor/abductor machine for 3 sets each 10
>> reps then to calf machine 4 sets heavy 6-8 reps. I think what helped me a lot was the upper body
>> stuff though. I was
>155lbs
>> 6 months ago and am now 185lbs at 9.8% bodyfat. a little bit ripped :-) when i show up at 5ks i
>> dont look like a normal runner. i;'ve got some
>meat
>> on me and so far have been running consistent 17:20s for 5k which isnt too bad for a 185lb'er.

> --what are runners curls?
basically what you see old fat women doing when they power walk, but i usually do itwith 8-12 lbs
per arm. You do the arm motion of running while holding weights.

> also, i'm assuming you're a high school cc runner? which high school.
what
> are your times?
My best time this season (and ever) was a 18:44. The caveat for that is that I got serious peroneal
tendonitis, and had to stop training right at the apex of the season (i.e, about 2 weeks before the
start of tapering). After that, I was still only able to train 2x-3x a week right up through the end
of the season, and as such I am happy with my performance. I run at a small (<250 in the high
school) school in DC.

>
>
> "JDusty4" <jdusty4@bellatlantic.net> wrote in message
> news:uCYpb.2736$n9.1927@nwrddc02.gnilink.net...
> > wow, I am surprised you can run a 17:20 at 185 lbs. I basically quit
> lifting
> > heavy for XC season (5Ks) because I was doing sort of high mileage and
my
> > experience in the past has been that when I'm lifting heavy running is
> more
> > difficult, including when I'm doing upper body. I also continue to debate with friends the value
> > of lifting for upper
> body.
> > Mostly what I was doing during XC was Stuff that I felt could apply to running at least in some
> > sense: Bench, pullups, military, shrugs,
runners
> > curls, as well as ab and lower back work (mostly) every day. Now I'm starting "real" lifting
> > again but am being cautious not to work out too
> hard
> > or long, as I have an eye on track season.
> >
> > So anyway have you felt that your lifting has actually helped your
> running,
> > or just not hurt it? And do you find your squatting interrupts your
> training
> > schedule? "dig dug" <nas33ms3@hotmail.com> wrote in message
> > news:EOOdnTFieKIprzWiRVn-sw@comcast.com...
> > > hi: I've tried to research the same as I am into lifting now and still
like
> to
> > > run 5ks. Here is what helped me, dont know how it would apply to you--I do legs
> > about
> > > 2x a month. ---> squats on a smith machine 4 sets of 10 reps @ 155lbs
> kind
> > > of a warm up but it burns my legs up. then to a leg sled/press and do
3
> > sets
> > > of 6-8 reps HEAVY (for me 370lbs). i then do that adductor/abductor machine for 3 sets each 10
> > > reps then
to
> > > calf machine 4 sets heavy 6-8 reps. I think what helped me a lot was the upper body stuff
> > > though. I was
> > 155lbs
> > > 6 months ago and am now 185lbs at 9.8% bodyfat. a little bit ripped
:-)
> > > when i show up at 5ks i dont look like a normal runner. i;'ve got
some
> > meat
> > > on me and so far have been running consistent 17:20s for 5k which isnt
> too
> > > bad for a 185lb'er.
> >
> >
>