is this extra WEIGHT LIFTING worth it for a runner?

i run 6.5 miles 6 times a week.....

but within that, i lift weights......
2twice for upper, 2wice for lower......
upper: chest press 45x, dumbell row 45x, pull up 45x, "lift up bells above head" 45x........... all with a total of 20 pounds

lower: 200 lunges with 20 pounds, 100 squats with 20 pounds, go up and down with toEs 200 times with 20 pounds, and dead lift with 36 pounds total.

and in addition to that, i add in 100 sit ups, 50 push ups, 60 leg lifts, side lifts, and 6 minute bridge.... and that weird biking cruches 100 times.............. these are every day i run

sunday i rest/ tennis





are these..... all worth it?
improve ments? suggestions?

I think the main thing is if you can do it for that many reps, you need to up the weight.

And you don't need pushups and chest press - pick one - I'd vote for pushups. With a backpack of weight, if you need to make them harder. Or your feet up on a step.

whats wrong with the reps? is it bad?

i take breaks inbetween my upper body section though.... i divide it into 3 15reps..... for the 45x ones..

i'm afraid if up put up even more weights, i'll become realllll BULKY.

Are you:

1. Male?
2. Eating more than you burn?
3. On steroids?

If you answered no to any of these, you won't get bulky. Well, if you are female, but eating a surplus and on steroids, you could, but you'd have to work really hard at it. Really really hard.

Some reading for you:

Lies in the gym

4 Things Your Girlfriend Should Know

yes! i used to run 3-4 days a week (and lift on the others) before my knees and ankles rebelled. i dont know anything about your particular physique, but in my opinion and it is only that - my opinion - i always thought that some runners needed to lift a few weights. they would be very long and lanky and have great calves and quads, etc but you could tell they didnt focus on anything except running. which is totally fine.

i just like muscles all over everyone and to me it demonstrates a real commitment to overall health, strength and well-being.

i think it depends on YOUR goals. if you just want to run and thats your passion to the exclusion of all else, well more power to you! if you are looking for a more-balanced approach to fitness, i say yes, pick up those (free) weights.

good luck.

Oh yeah, that reminds me watergirl, this article has some info on training to support running (ignore the supplement advice and just look at the workout routine)

Ditto to everything mentioned above.

I lift 3x's a week. 

Even when training for a partic event, I maintain a strength routine.

And, I'm a damn good runner!  :)

stressing to up your weight and lower your reps unless you are just looking for an added cardio circuit wkout!

soooo

is my plan" okay?....

okay, i should increase weights, but how many reps/ sets are.... reasonable?

and i'm embarassed to ask daddy to buy me weights :X

3 sets of 8-12 is a typical recommendation, although there are plenty of other schemes that work.

Why would it be embarrassing to say that you are strong enough to lift more weight?

Original Post by amethystgirl:

Oh yeah, that reminds me watergirl, this article has some info on training to support running (ignore the supplement advice and just look at the workout routine)

im 46, i dont run anymore. NOT because im 46, but because i can RESPECT what my body HOLLAS! heh. i never really liked running that much, but for a time it was the most affordable aand convenient thing i could do to meet my goals, and i could go to the track across the street  from my house so the kids could come find me if needed.

id rather be swimming!!!

i do like this analogy though:

With this type of clientele, I'd never start them off on the first day with 1,500 reps of a one-legged plyometric exercise. Running for one mile is exactly that; 1,500 reps (steps) of a plyometric exercise. While studying exercise prescriptions, I was always taught that plyometrics are an advanced exercise that shouldn't be used until a client has built up their strength.

Coach Mike Boyle pointed out that, "Running produces forces in the area of two to five times bodyweight per foot contact." So now we're talking 1,500 reps with a load of two to five times your bodyweight. Pretty advanced stuff, don't you think?

the thought of doing 1500 reps of a one-legged plyo would send me running out the door. a point well made...

..... would 15 be okay?... just seems like a more "even" number to me XD HAHA. yeah, my problems :/

um... b/c it seems so... guyish..... X( okay, i said it.. and i dont really like people thinking i "Work out" with weights and all.. and me trying to be stronger.... kinda.... get a "i'm a weirdo" feeling :X just self concious....

Well, you could show him this video of 97lbs Suzanna. Is she "guyish"?

And how is 15 more even than 12? How 'bout 10. That's even.

(at first i thought you ment SHE was 97 pounds ha)
yayaa ive seen that!.... and yeah, she looks fine X(

15... i dont know...why.....b/c......
Please understand its weird/ difficult to change from 15 to 12 or 1o.... just because it sounds "less"... you know?

its hard to change a habit :( and i have lots of bad habits to change XD haha

Yes, but if you increase the weight you lift, it will be "more".

Essentially you want to lift enough weight so that you are struggling (but still have good form) for the last few reps. Regardless of how many reps you are doing.

So you might aim for 10, say, you might be able to add an additional 15 lbs. So instead of lifting 20lbs 15 times, you are lifting 35lb 10 times.

Is there something I'm missing. OCD type issue? I'm a little confused.

meh, i just diagnosed myself with ocd b/c its the "teenager" thing to do......i like to eat crusts (my older post)

haha. its not a big issue at all.

i'll try that....but is there something wrong with keeping my routine?
anddd is there something wrong when a workout gets too easy? like..... no negative affets or anything, right?

Well, it's not going to be as effective at challenging your muscles. And even if you do stay at your current reps, you'll soon reach the point where you aren't challenged by 15 reps, and it'd be more effective to up the weight, instead of upping the reps.

But if you aren't interested in doing that, for whatever reasons... *shrug*

What you are doing isn't going to hurt you - but it's probably limiting the benefits you could be getting.

when a workout gets to easy you need to change it up, add more resistance (weight) or you are kind of wasting your time.

there is nothing GUYISH about lifting either girl, who told you that? my daughter has really enjoyed lifting since she was like 14yo. what kinda sucked was one of the gyms i went to wouldnt allow her around the free weights until she was 16. that is so wrong.

dont worry about what people think. truth.

i know thats probably inconceivable to you now, but dont worry about it. march to your own beat girl! show them how its done...

if you are feeling OCD, keep a log of what you lift, so you can track your progress.

Original Post by amethystgirl:

Are you:

1. Male?
2. Eating more than you burn?
3. On steroids?

If you answered no to any of these, you won't get bulky. Well, if you are female, but eating a surplus and on steroids, you could, but you'd have to work really hard at it. Really really hard.

Some reading for you:

Lies in the gym

4 Things Your Girlfriend Should Know

this is going too far.  Just because you don't see the gym monkeys as "bulky" doesn't mean that other people don't.  I know plenty of guys who don't take steroids yet have gotten more bulky than I really like in my man.

Original Post by todayyesterday:

i run 6.5 miles 6 times a week.....

but within that, i lift weights......
2twice for upper, 2wice for lower......
upper: chest press 45x, dumbell row 45x, pull up 45x, "lift up bells above head" 45x........... all with a total of 20 pounds

lower: 200 lunges with 20 pounds, 100 squats with 20 pounds, go up and down with toEs 200 times with 20 pounds, and dead lift with 36 pounds total.

and in addition to that, i add in 100 sit ups, 50 push ups, 60 leg lifts, side lifts, and 6 minute bridge.... and that weird biking cruches 100 times.............. these are every day i run

sunday i rest/ tennis





are these..... all worth it?
improve ments? suggestions?

You don't want to lift 2 consecutive days in a row. If you are working the same muscle groups each time you are not allowing for recovery. When you lift you rip and tear your muscles. It is only during recovery that the muscles repair themselves and grow. If you are not allowing for that you will not see the results you want to see and will exhaust your muscles. It can put you at risk for over training. Then you will have a mess. I have done it and it is a hard lesson to learn. 3-4 days a week lifting is enough.

iiii um do 1 arm day, then leg day, then rest day, then repeat :) is that okay? its not 2 consecutive same muscle groups soooo yeah

I personally don't like that type of lifting. I believe in complete body workouts when lifting and then a day off in between. I think 3 days a week is enough unless you are training for some kind of event or competition.