Do any of you weight train?

Supercell

I think the running bug is starting to bite.
No sooner than I finish one run then I start thinking and planning the next one last few days. I saw a lively looking jogger today and slowed the car to admire the speed and form the guy was going at..usually I only slow down when I see fit....

Anyhow, i digress.
Tomorrow i have the distressing predicament that is a "rest" day..
I was thinking that instead of arseing about the house sulking that i am not out running or cycling or doing "something worthwhile" maybe I'd do some weights? I have a full weights set that I haven't used in a while that calls my name when I walk by that room.

Was thinking of a fairly light session mainly consisting of many reps on lowish weight to build stamina rather than as before when I was going for few lifts, as heavy as I could manage. I'll avoid squats or dead lifts that might punish my poor suffering legs any more and focus on shoulders and arms and back instead.

Any thoughts, comments , recommendations?

Peckham

I've just started into weights, and I know a lot of people swear by them. From a pure injury-prevention point of view, they are of significant benefit (or so I've been assured by a physio!), as well as the other benefits that it will bring.

The key things are not to bulk up too much (will slow you down), as well as doing it in moderation (especially if using them on a "rest" day).

My weights session is c.40 mins duration coupling a small bit of work on the legs (am now replacing the sit-down type machines with lunge and squat) with most upper body and ab work. As I strengthen up I think I'll change the pattern of the programme rather than going for heavier weights.

RacoonQueen

I weight train, not as regularly as I would like/should. Don't neglect your leg muscles. Lower body weights are really important to runners, they're the muscles we need to be strong, even if you only do the exercises as bodyweight squats/lunges. I have a 3 day split routine(which I don't necessarily follow ) usually including at least one lower body exercise, it may be tough on your legs during your next run at first but you'll soon get used to it.

Supercell

Peckham wrote: »

I've just started into weights, and I know a lot of people swear by them. From a pure injury-prevention point of view, they are of significant benefit (or so I've been assured by a physio!), as well as the other benefits that it will bring.

The key things are not to bulk up too much (will slow you down), as well as doing it in moderation (especially if using them on a "rest" day).

My weights session is c.40 mins duration coupling a small bit of work on the legs (am now replacing the sit-down type machines with lunge and squat) with most upper body and ab work. As I strengthen up I think I'll change the pattern of the programme rather than going for heavier weights.

I'm just thinking of doing them on my rest days which currently are two a week, but in a few months will shrink to one a week or fortnight depending on how things go.
I agree, aim is not to bulk up, have enough weight that needs shedding as it is, that said, from previous experience its pretty hard to build big muscles like the body builders so am not really worried about carrying massive amounts of heavy muscles around (if only!!) just making what I have a bit stonger and more lean - strong muscles burn fat all day and being honest with myself, my greatest gains in the next few months are going to come from loosing the flab more than anything else probably.

Tweaking my programme while i'm overweight is a zero gain aim probably...i just need to grind out the miles and spend as much time on the road/hills/muddy trails etc, keeping injury free..after that its time for speed work etc though I'll probably do some of that as a chubster just to break up the routine a bit.

Anything that helps the weight loss is really what its all a bout. Ideally i'd be out there running half's in HR zone three thinking them as an easy day...that will come though eventually.

Izoard

For marathon/ triathlon, you should definitely be looking to strengthening your core.
You don't actually need any weights, but you will definitely feel the benefits.
Excellent link below...
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

pgibbo

Personally I like to try and do at least one weights sessions a week. Ideally I would do more but find I just don't have the time. I tend to get a lot of my core work, pushups, etc done via martial arts twice a week.
Lately I have started doing workouts from the crossfit site. I find them very tough, but also very efficient on time. They typically only take 20 minutes plus some time for warm up and cool down. As I am not a member of a gym, I trawl through the previous weeks workouts and pick a workout that I can do with my own equipment at home. I have yet to do the same workout twice and have been doing around 1 a week since September. I hope to increase that next year, but as a good friend of mine always says:
"man plans, God laughs"

Supercell

Izoard wrote: »

For marathon/ triathlon, you should definitely be looking to strengthening your core.
You don't actually need any weights, but you will definitely feel the benefits.
Excellent link below...
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

That article is great, those exercises definitely look worthwhile. I think I'll build them into my routine.

Izoard

I've been trying them for a few weeks now, but still can't do the hip lifts:o

buck65

Have done martial arts for 3 years and the above exercises would be the core of our strengthening workout, excellent- 15/20 mins of these 2 or 3 times a week and you would be strong core wise.
Add some squats , dead lifts, curls and bench presses with moderate (aprox 55lb) bar at the end of the session and you have a good half hour of strengthening under the belt.

MCOS

Izoard wrote: »

For marathon/ triathlon, you should definitely be looking to strengthening your core.
You don't actually need any weights, but you will definitely feel the benefits.
Excellent link below...
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

Thanks, my core once a week was getting boring crunch, l knee up, r knee up, side plan l/, plank. leg raises. Those hip raises look like something to spice it up a bit!

Cheers for that

DAVE_K

I do weights a fair bit. I can't see how they'd be un-beneficial as long as you don't bulk up too much (if you want to avoid this just keep your reps high).......possibly there's better ways you could be spending your training time.

Having a good core and abs is good for your running. The shoulders, triceps, back and chest come into swimming so strengthening these up a good bit can but be good. Cycling is legs and chest mostly so strengthening these up will benefit your cycling.

DAVE_K

Thanks, my core once a week was getting boring crunch, l knee up, r knee up, side plan l/, plank. leg raises. Those hip raises look like something to spice it up a bit!

try this one MCOS - it's a killer

http://www.revver.com/video/1065020/007-swiss-ball-roll-out/

MCOS

DAVE_K wrote: »

try this one MCOS - it's a killer

http://www.revver.com/video/1065020/007-swiss-ball-roll-out/

Looks interesting. Are the lats, shoulders and biceps not doing a lot of the work there by pulling? How different is it from hanging chin ups for example?

DAVE_K

Abs mostly (its the bit where you're fully extended and hold)..............mine were so sore the next day I texted the instructor in the gym to tell him how impressed i was !!

MCOS

Cool, 2 new core exercise to add so... I'll report how they feel soon!

rigal

These are good :

One arm snatches

How Strange

It's a shame that pilates is regarded as a women's and OAP's exercise as it's fantastic for core strenghtening. It's also very tough and challenging if you get the right instructor otherwise it can be abit too relaxed.

I went to my class this week and even though I've been going for ages I still had aches in my arms and stomach.