Weight Routine for Runner

tiny_penguin · 04-04-2014 02:35PM #1

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. · 04-04-2014 04:49PM

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 · 04-04-2014 04:52PM

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 · 04-04-2014 06:32PM

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 · 04-04-2014 06:58PM

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 · 04-04-2014 07:46PM

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

Celly Smunt · 04-04-2014 08:55PM

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

Brian? · 05-04-2014 07:41AM

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 · 05-04-2014 11:12PM

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!

Weight Routine for Runner

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