Running and working out at the gym

  • suedeheadscot

    Posts: 1130

    Apr 24, 2011 8:25 AM GMT
    Do any of you runners here still work out at the gym? I would like to be more muscled and love doing weights but worried that getting an increased muscled body would harm my PBs while running. I try to keep it a fine balance and drink protein shakes after working out/running.

    Thoughts?
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    Apr 24, 2011 11:00 AM GMT
    I'm a Cross Country/Track coach, so have dealt with this issue throughout the years. To answer your questions, it depends on who you talk to. Personal trainers say use the weight room, but research sources say maybe not. I'm a proponent of using body weight and core exercises rather than the weight room.This article does a nice job of summing up the pros/cons of running and doing weights:

    http://running.net/read_feature/why-you-should-lift-weights-why-you-shouldnt-lift-weights

    This article is a bit more scientific, but includes three alternatives that I have my teams doing. We also do a lot of low impact plyometric drills.

    http://www.pponline.co.uk/encyc/endurance-training-strength-training-exercises-453?#

    BTW, Peak Performance is a great resource for running related questions.

    Good luck!



  • battlegeek

    Posts: 7

    Apr 24, 2011 11:13 AM GMT
    I'm not a dedicated runner, but I have continued to lift weights three days a week while getting ready for a half marathon. I love how the combination has made my body very lean, but I also would like to add more muscle in my upper body. After the race in two weeks, I'll probably shift to less intense cardio and work on bulking up more. To try and answer your question, it's probably a matter of balancing your goals of running and muscle gain and then finding a routine that suites both.
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    Apr 24, 2011 11:21 AM GMT
    Thats a toughy. I'm in the process of trying to pack on some mass but also training for marathons and a 200-mile relay with some buddies from my college crew team. But gaining mass has been a goal of mine so it's become a priority for me.

    But having completed two marathons myself, both sub-4:00 which isn't bad for first marathons, I have to say that there are lots of big guys who run fast marathons. But if your goal is to qualify for Boston or something then it might not be in the interest in gaining a ton of mass. I have a book on long distance training that talks about optimizing your body weight. But thats also total body weight, so you could be 175 and soft or 175 and ripped, but 175 may be your ideal weight. So some of it is really up to you. I should dig that book out and get back to you.
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    Apr 25, 2011 4:13 PM GMT
    suedeheadscot saidDo any of you runners here still work out at the gym? I would like to be more muscled and love doing weights but worried that getting an increased muscled body would harm my PBs while running. I try to keep it a fine balance and drink protein shakes after working out/running.

    Thoughts?


    What kind of races are you running? Last summer, I was training for fast 5K times and found that supplementing my training with the multi-joint compound barbell lifts (mainly squats and deadlifts) worked wonders for improving my times.
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    Apr 25, 2011 4:21 PM GMT
    I use weights for cross training just as I do cycling. I run 30 to 40 miles a week and I go to the gym 4 to 5 times a week and do a full body workout. A runner needs core and upper body strength and that can be attained with a basic set of exercises for the chest,arms, abs, and lower back. It's a myth that you will become "muscle bound" lifting weights. I find that my running prevents me from bulking up anyway. I find that having upper body strength and good ab development helps especially for running hills and overall making you a stronger athlete