Weight Routine for Runner

tiny_penguin

So just to give a bit of background. I have jogged on and off for the past few years, but never having any sort of long term routine. I train for a week or 2 and then do nothing. I am changing this now and for the past 6 weeks have gone out running 4 times a week without fail. I am following a sub 60 minute 10k training plan on runkeeper so I like the structure. I have struggled with my weight for as long as I can remember but I finally got to grips with this and lost nearly 4 stone in weight with weight watchers and have maintained my weight for a year. I am currently 68kg, 5ft5, female and 29 years old.

I love the running and feeling much better for it but I want to improve my general fitness. I am thinking of joining the gym close to work and to go twice a week (leaving one complete rest day a week) to do some weight training. I just have no idea where to start. I have done kettle bells in the past and have a few at home but find it difficult to get motivated to keep it up when the couch is so close.

I'd love some advice for what I should be doing and where to start?

Blacktie.

There's a book called the new rules of lifting for women that a few posters here have had success with. Maybe worth checking out.

Keep in mind lifting heavy will not make you bulky and doing a 1000 reps of a 0.25kg weight will make you bored.

tiny_penguin

Blacktie. wrote: »

There's a book called the new rules of lifting for women that a few posters here have had success with. Maybe worth checking out.

Keep in mind lifting heavy will not make you bulky and doing a 1000 reps of a 0.25kg weight will make you bored.

Thanks, I will definitely look that book up over the weekend.

Am not afraid of heavy lifting at all, just want to make sure I go about it the best possible way!

Challo

I'd advise booking in for a session with a personal trainer to get a programme to start with. It's been a brilliant help to me as otherwise I'd still be doing lots of bicep curls!

runawaybishop

You can see the first chapter or so of NROLFW on google books here

Beginner weight programs should have big compound movements and linear progress. The 2 most popular are staring strength and stronglifts - just google them and you'll see them.

This website is also a good read - http://simplesciencefitness.com.

doctorwhogirl

Tiny penguin another plus one for that book NROLFW! Thats how I started and haven't looked back!

Celly Smunt

Maybe some sort of 5x5 program would work best for you.

Brian?

If I was going to do 2 days in the gym, I'd do something like this:

Warm up with hip and shoulder mobility stuff.

Day A
3x8 or 5x5 on these lifts.
Squat
Bench
Rows

Day B
Same reps
Deadlift
Military press
Chin/pull-ups.

Days A+B
Weighted ab work in the 12-15 rep range
Arms- calves circuit in the 10-12 rep range.

tiny_penguin

Thanks so much everyone for all the advice. Def feel a bit more confident and prepared. Will be getting A copy of that book tomorrow and going to sign up in the gym on Monday!

Thanks again!