Strength Training to complement running?

[Blueliner]

While at the Y today, somebody mentioned the infomercial for this program. They saw the commercial at 4:30 this morning. I plan on doing the TOT 10 miler, also.

It's exciting to see some others on this site that plan to run in September. Maybe we can attempt some sort of gathering pre-race. We tried that for the inaugural Wine and Dine 1/2 marathon a couple years ago, but I was unable to catch up with anyone.

 

[Ariel484]

I hear you! During month one, all of the workouts are 45 minutes or less, including a warmup and a good stretch at the end. That was good for me, as I tend to neglect stretching when I go out for a run.

In month two, the workouts jump up to 60 minutes and are significantly more intense. It is killing me!

In terms of cost, I camped out on ebay one morning until I could find a new-in-box Insanity kit for under $100.00. It did sting a little, but I'm glad I did it.

Yikes! I recently became a morning exerciser (love getting it done before work!) so this would have me waking up at approximately 4:30AM. No thanks! :lol: And way to go on the eBay deal...every little bit helps!

...To the OP, I currently do core stuff that I learned in P90x and regular push ups and squats about 2 or 3 times a week. I typically get my 3 year old to sit on my back or ride my back when doing these. I think it is important to have obviously a strong core, but I think shoulder and triceps strength isnt talked about. It would be unfortunate for your arms and shoulders to wear out faster than your legs in an event leaving you mentally/physically fatigued.

Thanks! That's sort of what I'm looking for...some basic stuff I can do (with or without weights - I have free access to our gym at work) that will give me a good overall workout. You're right that upper body stuff is important too, especially for me since I have weak little arms.

I really like kettlebells for strength training. They seem to becoming rather popular and can even be purchased at Wal-Mart now for $30-$50 depending on the weight. The great thing about them is that can be made as mild or as extreme as you want and it has been my experience that they produce real world strength, endurance and flexibility. If you can find a local trainer that is certified, or at least experienced with kettlebells, I would highly recommend you start there. Like most free weight exercises, there is a good chance for injury if you do things wrong. If a trainer is not in the cards GoFit has a number of beginner and mild videos. If you want to go full tilt bozo Art of Strength has some kettlebell workouts that would challenge an ironman caliber athlete.

I've heard people rave about kettleballs...thanks for reminding me to check them out. "Full tilt bozo" made me LOL :lol:

So many options...!! :veryconfu :lol:

 

[joel_maxwell]

When you mentioned the upper body, that reminded me of my first marathon. Aside from having to walk down the hills in San Francisco backward that evening, I also had very sore shoulders and arms.

:lol: I cant imagine walking that terrain after a full... in that terrain. Hats off to you.

My triceps are almost as strong and developed as when I did P90x 2 years ago with minimal core and exercises lifting my own body weight.

I wish I had a dip rack. I love doing dips.

 

[Disney Dawg88]

I would definitely say that weight training will help you with your running, especially your endurance for half and full marathons. I, like several other posters, have done P90X, and I performed so much better in my half marathon runs because of it. Now other posters are correct and the work outs are 45 minutes to an hour - hour 15 mins (Yoga), so that probably won't work for you time wise. Insanity, which I have done as well, is anywhere from 30 - 60 minutes long.

You also mentioned that the Beachbody DVD's are expensive, and I agree with you. If you don't think those will work for you price wise, I would suggest looking on eBay for only the P90X Plyometrics disc. This is one part of the P90X series, and if you do this once or twice a week you will notice a huge difference in your leg strength.

 

[DisneyRunner]

I really like kettlebells for strength training. They seem to becoming rather popular and can even be purchased at Wal-Mart now for $30-$50 depending on the weight. The great thing about them is that can be made as mild or as extreme as you want and it has been my experience that they produce real world strength, endurance and flexibility. If you can find a local trainer that is certified, or at least experienced with kettlebells, I would highly recommend you start there. Like most free weight exercises, there is a good chance for injury if you do things wrong. If a trainer is not in the cards GoFit has a number of beginner and mild videos. If you want to go full tilt bozo Art of Strength has some kettlebell workouts that would challenge an ironman caliber athlete.

I've been doing a few kettlebell moves recently. I know for sure they have made me stronger when doing planks. I would like to try cross fit, as well.

 

[DisneyRunner]

It's exciting to see some others on this site that plan to run in September. Maybe we can attempt some sort of gathering pre-race. We tried that for the inaugural Wine and Dine 1/2 marathon a couple years ago, but I was unable to catch up with anyone.

I would like that.

 

[Ariel484]

I would definitely say that weight training will help you with your running, especially your endurance for half and full marathons. I, like several other posters, have done P90X, and I performed so much better in my half marathon runs because of it. Now other posters are correct and the work outs are 45 minutes to an hour - hour 15 mins (Yoga), so that probably won't work for you time wise. Insanity, which I have done as well, is anywhere from 30 - 60 minutes long.

You also mentioned that the Beachbody DVD's are expensive, and I agree with you. If you don't think those will work for you price wise, I would suggest looking on eBay for only the P90X Plyometrics disc. This is one part of the P90X series, and if you do this once or twice a week you will notice a huge difference in your leg strength.

Oh man, I haven't done plyometrics since college Thanks for the recommendation, I appreciate it! :wave:

 

[JillC LI]

When you mentioned the upper body, that reminded me of my first marathon. Aside from having to walk down the hills in San Francisco backward that evening, I also had very sore shoulders and arms.

LOL, and I thought going down stairs was tough! I do remember being surprised at how amazingly sore my entire body was, including shoulder and arms. I hadn't experienced that in any long training runs.

 

[joel_maxwell]

LOL, and I thought going down stairs was tough! I do remember being surprised at how amazingly sore my entire body was, including shoulder and arms. I hadn't experienced that in any long training runs.

That is so weird this happens. I guess we run differently on race day with the emotions, the crowd etc.

 

[Texas84]

Might have been here, but I heard the P90X people are working on a 15-minute workout. But a friend of mine claims Insanity is better for runners. I might try that. Good thread.

 

[Fievel]

I've done P90X 3 times now, and can recommend that. Although I'd recommend doing more reps with less weight, as it really is a lot of lifting.

Like Steve, I'm doing P90X2 as well. It's really more core based, and every routine engages your core, which helps with running.

When I"m done with that, I have Insanity waiting for me.

 

[JillC LI]

That is so weird this happens. I guess we run differently on race day with the emotions, the crowd etc.

I think it may be that when my legs had absolutely nothing left to give, I pumped my arms and used my whole body to will myself to finish. I was 100% depleted at the end of the marathon. Interestingly, when I was running that 5K last Fall and was giving it everything I had to set a PR, I experienced the same type of whole upper body soreness the next day.

 

[Eeyore]

Another thought I had was to try Jillian Michael's 30-day Shred 2x per week but possibly skip the cardio parts, but I don't know that I'd get the full benefit out of the program doing it this way, since I think you're supposed to do it more than twice per week.

Any thoughts on this? Should I stick with what I'm doing for longer, try the new ones, or make up my own? And am I asking for too much in looking for something that I can do 2x per week for 20-30 minutes that will actually make a difference in my running? :lol:

If you want hard core lifting the Jillian workouts are not what you need. They are good workouts and will help with strength but they mostly use your body weight for resistence. She has a kettlebell workout, which I haven't tried, but the reviews aren't very favorable at all.

Why would you want to skip the cardio parts of 30 day shred? The cardio portions are not too intense, I can't imagine that they would interfere with your half training. The workout is done in intervals so it would be kind of annoying to fast forward through the cardio sections each time, you might as well just do them. :lol: Jillian's extreme shed and shred is a bit more hardcore than 30 day shred and does use some weights. Another good Jillian option would be her Yoga Meltdown. Its not traditional flow yoga its yoga Jillian style, so its not relaxing. That workout is just around 34 minutes or so (each level) and has a level 1 and level 2. I prefer level 1 because it has more sun salutaions than level 2, but level 2 offers a nice challenge. If you go for a Jillian workout I would really recommend doing at least 3 times a week.


I can only give you advice based on my own experience- for me 20-30 mins twice a week is not enough for strength training. I do at least 35 minutes 3x a week plus ab work and yoga. I have a very difficult time doing strength work without instruction so mine always has to be done with a dvd. I need the reminders on my form and someone to count along with me. I'm a daydreamer and my mind would wander without the instruction. :lol:

 

[Ariel484]

If you want hard core lifting the Jillian workouts are not what you need. They are good workouts and will help with strength but they mostly use your body weight for resistence. She has a kettlebell workout, which I haven't tried, but the reviews aren't very favorable at all.

Why would you want to skip the cardio parts of 30 day shred? The cardio portions are not too intense, I can't imagine that they would interfere with your half training. The workout is done in intervals so it would be kind of annoying to fast forward through the cardio sections each time, you might as well just do them. :lol: Jillian's extreme shed and shred is a bit more hardcore than 30 day shred and does use some weights. Another good Jillian option would be her Yoga Meltdown. Its not traditional flow yoga its yoga Jillian style, so its not relaxing. That workout is just around 34 minutes or so (each level) and has a level 1 and level 2. I prefer level 1 because it has more sun salutaions than level 2, but level 2 offers a nice challenge. If you go for a Jillian workout I would really recommend doing at least 3 times a week.

I can only give you advice based on my own experience- for me 20-30 mins twice a week is not enough for strength training. I do at least 35 minutes 3x a week plus ab work and yoga. I have a very difficult time doing strength work without instruction so mine always has to be done with a dvd. I need the reminders on my form and someone to count along with me. I'm a daydreamer and my mind would wander without the instruction. :lol:

I think I was thinking that during the cardio portions I would do extra ab stuff or something instead? :shrug: I think you're right that it's probably not exactly what I'm looking for.

I also agree with you that 30ish minutes 3x per week would be ideal! I just get whiny at the thought of a day where I run and do strength training (because that's how it would have to work out to get one total day of rest per week...I don't want to run less than 4 days per week but I do want one rest day). :lol:

How often do you do yoga? I used to be pretty good about going 1-2 times per week but have fallen off the wagon. We have free classes at work during lunch so I really have no excuse!

 

[SleepingMonk]

http://www.crossfit.com/

 

[Eeyore]

I think I was thinking that during the cardio portions I would do extra ab stuff or something instead? :shrug: I think you're right that it's probably not exactly what I'm looking for.

I also agree with you that 30ish minutes 3x per week would be ideal! I just get whiny at the thought of a day where I run and do strength training (because that's how it would have to work out to get one total day of rest per week...I don't want to run less than 4 days per week but I do want one rest day). :lol:

How often do you do yoga? I used to be pretty good about going 1-2 times per week but have fallen off the wagon. We have free classes at work during lunch so I really have no excuse!

I take one day a week off from cardio, but all my "rest" days are active rests. I'm doing something like strength training or yoga just no cardio. That's not necessarly going to be the best thing for everyone but it works well for me. Exercise is like a drug for me, the more I get the more I want. :lol: I found that I used to take the idea of rest and recovery way too seriously and it wasn't doing me any good. Sometimes you need to just try it out and see how your body feels, you don't really know what you're capable of until you try (within reason of course!) I certainly don't want to encourage you to over do it!

I only do the yoga once a week, but I also do a workout that is mostly stretching with some yoga thrown in.

I think you've answered your own question though- you need to be doing yoga 3 or 4 times a week during lunch! :animwink: You are so lucky to have a complete gym AND classes available to you for free. Use it! :lol:

 

[Ariel484]

http://www.crossfit.com/

YIKES!

I think you've answered your own question though- you need to be doing yoga 3 or 4 times a week during lunch! :animwink: You are so lucky to have a complete gym AND classes available to you for free. Use it! :lol:

Yes, I need not take advantage of the fact that I have these resources available to me! My employer is really into "Employee Wellness," and I think a lot of people find it annoying. :shrug: Not me! But yeah, surely I can get off my butt and make it to yoga at least once per week! That would be an improvement over my last 1.5 months of not going at all.


So I did try something new this morning. I saw a small blurb about this in the Letters to Editor section in this month's Runner's World...it is called the IronStrength Workout. It was created by a sports medicine physician with runners in mind. There are videos that show how to do the moves, but if you scroll down to the comments section a reader typed everything out and saved it to a Google Doc that anyone can access. I'm glad someone else did the work for me!

Doing this workout was pretty humbling, to say the least. I cut down a lot of the sets both to save time (the full workout is supposed to take 50 minutes) and because I'm just not in good enough shape to complete everything the way it's written. Maybe someday I will be...maybe. I think this is exactly what I was looking for.

Thanks for the input, everyone. Strength training doesn't get talked about much in running, so it's been interesting to see what everyone else does (i.e., mostly P90X). :lol:

ETA: I should add that while I do like this workout, I'm not a fan of how they demonstrated the sit-ups. The demonstrator (not sure what else to call her) did them in such a way that she went all the way up. I'm not sure that my back can handle that, so I just did crunches. I only watched bits of the videos to see the demonstrations last night, but I'm going to re-watch tonight and see what the logic is behind how they want people doing the sit-ups. Also not a fan of burpees at the end. I thought I was going to die/faceplant into the gym floor. :lol:

 

[Ariel484]

double post.