Suggest Weights program for a runner

Woddle

I hoping to incorporate weights into my weekly training,I would hope to do them on a Tue and Friday.
A little info first I'm 5ft9 and currently a 167lbs and hoping to loose another 17lbs.I run 5 times a week and have indoor footy on a Tuesday,my diet is much improved,
I've given up work, so I have alot of time to dedicate to training, I own a set of dumbells and have a barbell. Also I'm 29.
Running marathons is going to be my real passion and I can't wait to see how well I do.
A few Q first, will doing weights slow me down I do not want to loose any possible speed,and would I benefit from protein shakes.
What I've come up with so far as a routine is
deadlifts
Squats
Dips
Lunges
Shoulder press
barbell row
barbell curl
Military press
So what would you guys add to this or takeaway and how many reps and sets,My main goal is to tone and loose body fat without causing interference to my running.
Cheers

hunnymonster

can you say what kind of running you do 5 times a week? distance, speed etc? How do you know marathons aare going to be your passion?

Woddle

I use to do alot of running 5 or 6 years ago and use to do as many races as possible, mountain running, 5k on beaches, cityswift 10.
I also finished one marathon and that was the first ever Longford marathon in 02, it broke me I was under prepared, was actually in training for Dublin but got roped into doing it,it broke me. all the info is in my blog running is easy.
This week
Mon 3.2 miles very easy after sundays long run of over 9 miles
Tue sick
Wed 5.6 miles mostly up old mountain roads
Thur 5 mile speed session 0.25 mile fast, 0.25 mile slow
Fri Rest
Sat 5 mile easy
Sun 10 mile very easy
Approx 30 a week, had been doing am and pm sessions but cut them out

Roper

Someone was supposed to give me a link to Paula Radcliffe's program on here a while back. But I never got it! There are definitely some out there. I wouldn't worry about them slowing you down unless it was from soreness.

celestial

On the contrary they should make you faster - look at the build of sprinters! Go for explosive movements on weights.

Also, at 5'9" and 167lbs/75kg I'm surprised you want to lose 17lbs, unless you have a bit of a gut?

thirtyfoot

If I were you and you want to target the marathon, I'd focus on your running. Training for a marathon is time consuming either at the recreational or elite level. Some elite marathoners will do weights but most will not because they don't have time or when trying to fit aspects of training in weights is the least important. Doing one extra quality running session will probably serve you more benefit to your marathon time than doing say two weights sessions a week. Having said that some sort of strength & conditioning should be done by all runners.

On the other hand if you like weights and want to get a less of the gaunt, skinny runners look then do weights. Weights won't slow you down and even lifting heavy weights will improve your running efficiency but as a beginner, running is more important.

Woddle

Hi Celestial,I do have an awful gut that I'm working on.
Hi Tingle, I have alot of time, so I was kind of thinking rather than do nothing on my rest days, I could work on other muscles and not focus on my running, I was running 6 days but have decided to take Hal Higdons program on board involving one rest and one cross train day, as I said I do have alot of spare time. Cheers

Pherekydes

celestial wrote: »

On the contrary they should make you faster - look at the build of sprinters! Go for explosive movements on weights.

Yes, but unfortunately the extra weight is a penalty on the CV system. Elite marathon runners are probably the skinniest sports people around. I would back up Tingle's advice. Concentrate on the running.

celestial

Slow coach wrote: »

Yes, but unfortunately the extra weight is a penalty on the CV system. Elite marathon runners are probably the skinniest sports people around. I would back up Tingle's advice. Concentrate on the running.

On non-running days though he could mix it up with a fairly moderate intensity weights session, great for gut-busting too!

tribulus

I think it depends mostly on what his goals are. If it's just to be fit and all-round healthy then I see no reason why he couldn't do a couple of sessions. But if he wants to be competitive then his training needs to be more specific and if weights won't benefit more than an extra run then I guess they'll have to go //sniffs

BossArky

I'd say that too much running could get you an injury, unless you are doing high mileage at the moment.

A weights session or two each week will help you loss the gut, up the metabolism, and allow you some recovery time from all that pounding on your feet.

thirtyfoot

Woddle wrote: »

Hi Celestial,I do have an awful gut that I'm working on.
Hi Tingle, I have alot of time, so I was kind of thinking rather than do nothing on my rest days, I could work on other muscles and not focus on my running, I was running 6 days but have decided to take Hal Higdons program on board involving one rest and one cross train day, as I said I do have alot of spare time. Cheers

Interesting listening to Mark Carroll (Irish, 2:10 marathon, one of the fastest white men over 5k ever) talk about mistakes he has made and too much training and not enough rest is one of them. Leaving it on the road/track and not in the race. He spoke of a session in Cork before Zurich one year and ripped out a sub 4 mile in an interval session as well as savage half-mile times and expected to go to Zurich and go sub 13 for a 5k. He was flat and bombed.

Having loads of time doesn't mean you have to train in your extra spare time. Do you think pro/fulltime athletes train 8 hours a day? No they don't, they may train twice a day for 1-2 hours at a go and then rest, rest, rest for the remaining 20 hours. Thats the real beauty of being full-time with no 'real' job, you live to train, then eat and rest and train again. Even eilte marathoners who have all the time in the world will not have enough time to get their rest in and be recovered for the next session, hence they sacrifice certain training aspects. So, you could use your extra spare time to do extra training or you could use it to rest and recover and be ready for your next session and get the most out of that, a luxury the majority of people on this board don't have. But then again you do have so much time that you could in fact build up to train 10-12 times a week, get all your running in, weights in and pretty good rest in but it will be a case of being progressive and getting your balance right and not just doing it because you have so much time.

Odysseus

Tbh most of here are not professionals in that sense. I know for a fact with ultra traing most of the time I not training, I'm planning training, working out the extra days where I can get some training in. Personally for me its not about winning because that just is not going to happen, its about the achievement. If someone wants to add extra training to their routine why not. My life situation over the past year has stopped me from enjoying other sports, if you can get it in, and want to get it in, go for it is my opinion.

thirtyfoot

Odysseus wrote: »

Tbh most of here are not professionals in that sense. I know for a fact with ultra traing most of the time I not training, I'm planning training, working out the extra days where I can get some training in. Personally for me its not about winning because that just is not going to happen, its about the achievement. If someone wants to add extra training to their routine why not. My life situation over the past year has stopped me from enjoying other sports, if you can get it in, and want to get it in, go for it is my opinion.

Yes, but whether a world beating pro or recreational runner many people forget or miss the point that rest is a crucial or even the most crucial part of training and I suppose thats the point I'm trying to get across. Just something to bear mind when structuring your training whether elite or not. Its probably even more of a challenge to those of us who work and train a lot as opposed to a full-timer when you think about it. Less can be more, its not all about banging your head off a wall just because its hard and feels hard. Speaking of which, I should be in bed getting my rest, big session tomorrow on the track:)

Odysseus

Yeah I have to concur with you on that. I totally agree rest is crucial, especially when you have to be in gainful employment. I'm glad you posted so quick as I'm in the same position myself except it the road. Have a good one

Woddle

Thanks for all your replies, based on these, I've decided to knock the weights on the head for the time being,and will just concentrate on resting for those days, I am by no means competetive but I do want to challenge myself and see what standard I can get to.
I will look at the weights thing again in November.
Thanks

Woddle

ok so I've changed my mind again, last night I started with this
I tried 3 sets of 8
Deadlift 30k
Squats 25K
upright row 20k
Barbell curl 20k
Shoulder press 20k
and another exercise for tricep.
My aim is to do weights on Tuesday and Friday.
What do yous think, are these good exercises to do as I want to sort the gut out and increase my strenght,cheers, any input would be appreciated

xebec

Hey Woddle, I've found that having some weight training in my schedule has definitely helped with my overall fitness and with my speed. I typically do weights on the same days that I'm doing short runs - about 5km or 6km - and focus on the main compound movements - squat, deadlift, bench, press-ups, pull-ups etc. For me the weight training is just an accessory to the running I do, it's not my main aim but I do enjoy it and like to push myself to lift heavier when I can. A good squatting session is nearly almost like an extra HIIT workout, my heart is racing, I'm out of breath by the end and I'm sweating buckets!! Take a look back over my log to see the sort of things I'm doing and the weight I'm lifting - nothing is particularly heavy, but it's all challenging.

d-gal

I train quite a number of high profile marathon runners (some extreme) and the best thing to focus is balance and core. They will improve your times and endurance DEFINATELY stay away from power exercises if your aiming for long distance, will just give you the wrong twitch fibres.
Quick tip aswell, go on the leg curl and leg extension machines and do single leg movements until failure and see if your left/right is stronger, if 1 is stronger than the other then that should be your priority coz 90% of the time it affects your stride

thirtyfoot

d-gal wrote: »

They will improve your times and endurance DEFINATELY stay away from power exercises if your aiming for long distance, will just give you the wrong twitch fibres.

What would you regard as power exercises?

d-gal

like power cleans, db snatches, jerks, explosive jumps etc.