Running with weights

shels4ever

Hi there,
I'm looking to tone up my upper body, at the moment I'm on a calarie deficit diet, and my diet is fairly good now. I am and doing a lot of running ( mine sport), maybe 4-6 days a week with on gym session for upper body and core , legs , not a major session at all just high reps low weights.

I have some small wrist/ankle weights and was thinking of running with them on my writs for one of my shorter runs. I won't use them on my ankle as this wouldn't be great for my knees etc.

Has anyone used these before and would the benefits be worth it? or woudl i be better of with one more session with free weights at home.

thanks

Colm_OReilly

There's a lot more effective/efficient protocols for toning your upper body than adding very light weights to your runs.

Doing the compound lifts like the squat and deadlift will provide your body wit the neuroendocrine (hormonal) response necessary to build muscle effectively. It will also help will recovery from the running.

All you need to do is introduce the weights gradually. you have one session a week already, just use it with higher weights (not so much that you are f*cked for your sport) and low reps. Something like SS would be ideal imo.

shels4ever

Should i do one session a week just on upper body as the session i do at the moment does multiple muscle groups?

Colm_OReilly

I wouldn't advise it, without squats and deadlifts your body's not getting the hit it needs to really build muscle. Add in presses, benching, and chins and you'd be all set for the time being.

Haven't got much time to post today, hopefully someone else will be able to give you more info.

rubadub

I would have thought the weights on the upper body would potentially damage your knees more, i.e. increasing the weight acting on your knees.

I am and doing a lot of running ( mine sport),

Not sure what that means, are you competing in a sport? if so what sport?

"toning" is a mix of low bodyfat and muscle building. If starting out I would do 3 full body workouts per week. If on a caloire deficit you have to lift to maintain the muscle you already have.

checkout www.exrx.net

My personal goals are to be relatively fit, lose the gut and keep it off. So I never run (for fear of injury), I cycle. I lift now, but used to lift a lot more, I am just maintaining the muscle now really.

shels4ever

Sorry typo there, i mean to say that I used to be a runner and race a lot, and have started back but need to lose weight and tone up a great deal , So i'm in the process of getting rid of about 2 + stone , I've already dropped about 1.5 stone since Christmas but need to do more weights as I need to keep the muscle that I have and get rid of some more fat.

I am not in a hurry and don't mind it it takes 6-12 months to get back in shape. But i'm back doing some races now so its hard to fit in more then 2 gym session a week .

Thanks

thirtyfoot

Ed Moses used to wear a weights jacket while doing hurdle runs in training but then again that wouldn't apply to us mere mortals.

Shels - I do 5 running sessions a week much like yourself and supplement that with 2 weights sessions and 2 core/plyo sessions. The supplementary sessions are done with running days and always after the running session. I have two full days rest with no training at all. Bear in mind your main focus is running and unless you are fulltime and have hours of time to train you will have to limit your gym work or else eat into your running time. My weights sessions always include lower/upper both days and are kept to the basics - squat, bench, power clean, deadlift etc. I hate the gym and its a chore so I always get in an out as fast as possible in about 40mins.

In winter I also do what I call Jump Runs which involve believe it or not lots of running and jumps or core/plyos/pushups etc to be a little more precise. Its a very cross-fit type workout. Its handy if you are stuck for time and can be done anywhere outdoors like a GAA pitch. I have two other variations of this which I can pass onto you if you want, they are simple but effective if you are a runner in my opinion.

If you are now racing and still wanting to get your training in it can be difficult to get to the gym. I'm smack in racing season too and am now down to 1 weights session max, I can't fit the 2nd one in and I want to feel fresh this time of the season. At this time of your season Jump Run or cross-fit type sessions may be what you are after.

celestial

rubadub wrote: »

I would have thought the weights on the upper body would potentially damage your knees more, i.e. increasing the weight acting on your knees.


Not sure what that means, are you competing in a sport? if so what sport?

"toning" is a mix of low bodyfat and muscle building. If starting out I would do 3 full body workouts per week. If on a caloire deficit you have to lift to maintain the muscle you already have.

checkout www.exrx.net

My personal goals are to be relatively fit, lose the gut and keep it off. So I never run (for fear of injury), I cycle. I lift now, but used to lift a lot more, I am just maintaining the muscle now really.

Good advice Rubadub, but em, you do realise that the odds of getting injured cycling round dublin are a shade higher than what you might sustain going for a run in some good supportive runners?;)

rubadub

shels4ever wrote: »

I used to be a runner and race a lot,

Yes I remember you from the other thread now.

Tingle wrote: »

Ed Moses used to wear a weights jacket while doing hurdle runs in training but then again that wouldn't apply to us mere mortals.

Interesting, that is at 400m though. I am guessing shels4ever is longer distance as he was concerned about the weight of muscle. If already a little overweight you are in effect running with weights.

celestial wrote: »

Good advice Rubadub, but em, you do realise that the odds of getting injured cycling round dublin are a shade higher than what you might sustain going for a run in some good supportive runners?;)

very true! Per hour training running might be better, I wonder which is safer per mile. All I know is any mates of mine who did sport involving running all now suffer from knee or some other leg injury, put me right off.

shels4ever

Thats a good point I have in fact a 10 kg plus weight belt on during all my runs ...

@ Tingle Thanks for that post that sound like a ideal session too, I was looking at some of the ploymetric ( spelt correct?) session or what ever they are called, lots of jumps etc , At the moment i'm on 5 days a week with 5 running days and 1 gym day plus one circuit session usually at home with just lunges squats and some core work, sometimes with an AM swim teh day after a race.

I will prob need to go to 6 days a week now to get the extra session in the gym done. But I'll give it a shot .

My racing isn't really 100% I'm still only getting around some of them, and some races are more like tempo runs

Khannie

I've done running with wrist weights on (like yourself was trying to lose some weight). Found my neck was sore the next day tbh.

Racing Flat

rubadub wrote: »

All I know is any mates of mine who did sport involving running all now suffer from knee or some other leg injury, put me right off.

Lifelong runners have better cartilage and joint integrity in old age than non runners. Except for extreme long distance runners, maybe those doing more than 100miles a week who have greater degeneration than normals. Most recreational runners probably do between 10-40miles a week, so they'll be doing their joints more good than bad.

Colm_OReilly

Lifelong runners have better cartilage and joint integrity in old age than non runners.

I wonder could this be extended to anybody who's physically active --> active lifters, active swimmers, sportspeople?

The supplementary sessions are done with running days and always after the running session. I have two full days rest with no training at all.

Good advice about getting in complete rest days. Runners/Endurance trainees always seem to think more = better, and tend to neglect rest. If you're putting 3-4 hours between sessions, you should be fully recovered (e.g. lunch time sprints, 5o'clock weights) This is what the guys over at www.crossfitendurance.com recommend.

Tingel - got any examples of specific jump-run workouts?

Thanks,
Col

thirtyfoot

Colm_OReilly wrote: »

Tingel - got any examples of specific jump-run workouts?

Thanks,
Col

Jump Run
40secs Burpees
30secs rest
4 x 15 secs wall sprints (with 15 secs rest between each)
15 secs rest
90 secs run (can be built up from 45 sec run to 90 or 120 secs)

Thats one set. 2 mins recovery and into next set. Up to 4 sets using various exercises, cycle jumps, ankle hops, rope jumps, lunge walks, squats, djerbakis, donkey kicks etc etc.

Another version is BurpeesPushupsCrunches

10 burpees
50m stride out hard, 50m jog back
15 pushups
50m stride out hard, 50m jog back
30 crunches
50m stride out hard, 50m stride back hard
10 burpees
50m stride out hard, 50m jog back
15 pushups
50m stride out hard, 50m jog back
30 crunches
50m stride out hard, 50m stride back hard

Thats one set, do maybe 2 or 3 sets.

There is a 'track' version of the Jump Run too thats done closer to race season with shorter, faster runs.