Strength training to compliment running?
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Strength training to compliment running?I haven't been a member of a gym in about a year, doing workouts at home instead but I've now got one nearby so have signed up and go before work 3 times a week, though could go more if I felt like it. Before I was pretty haphazard with my sessions, just doing whatever I felt like rather than having specific areas to look at so now I'm trying to have a bit more structure.
So on those 3 days, I do running, which I took up a few weeks ago. That covers my cardio so now I'm trying to work out what's the best strength routines to go alongside it. Would I be better to focus on different muscle areas each day, going a bit harder but then giving them a rest period or just do a bit of everything? The first seems a better idea to me but not entirely sure how to go about it so suggestions and advice appreciated!
Seems best to either do upper and lower body separate. Or maybe into three lots, one each day - chest and biceps, legs and shoulders, back and triceps. Though maybe I should rest up my legs from running or is that more reason to do strength training with them? Any thoughts welcome!Last edited by Vanadesse; 30-04-2012 at 19:28. -
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Re: Strength training to compliment running?I've done weight stuff so I'm used to it, just want to put it together into an actual routine unlike I have been the past few weeks of just doing this and that. Haven't really been able to find a decent routine to use.
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Re: Strength training to compliment running?So you talk about strength training, then go on to mention a bodybuilding split, presumably with isolation exercises for things like biceps and triceps.(Original post by Vanadesse)
I haven't been a member of a gym in about a year, doing workouts at home instead but I've now got one nearby so have signed up and go before work 3 times a week, though could go more if I felt like it. Before I was pretty haphazard with my sessions, just doing whatever I felt like rather than having specific areas to look at so now I'm trying to have a bit more structure.
So on those 3 days, I do running, which I took up a few weeks ago. That covers my cardio so now I'm trying to work out what's the best strength routines to go alongside it. Would I be better to focus on different muscle areas each day, going a bit harder but then giving them a rest period or just do a bit of everything? The first seems a better idea to me but not entirely sure how to go about it so suggestions and advice appreciated!
Seems best to either do upper and lower body separate. Or maybe into three lots, one each day - chest and biceps, legs and shoulders, back and triceps. Though maybe I should rest up my legs from running or is that more reason to do strength training with them? Any thoughts welcome!
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Re: Strength training to compliment running?sil3nt_cha0s - doing split training isn't just for body builders, there are plenty of people that do it. My point was though, do I do all over body stuff each day or wold I be better off having a focus area for each day, that was just an example to show what I meant.
Bimbleby - I actually thought that it was complement but when I did a google search it corrected me and changed it to compliment so I thought that I must have got it wrong! -
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Re: Strength training to compliment running?5/3/1 is not for beginners.(Original post by SEHughes)
Starting Strength, Bill Starr's 5x5 (where the Stronglifts program derives) and 5/3/1 are all good. Pick one.
I would recommend doing SS for a while until you stall, then move onto something else. Read the book and make sure you have your diet sorted. You'll have to eat more than usual if you're running regularly as well.(Original post by Vanadesse)
sil3nt_cha0s - doing split training isn't just for body builders, there are plenty of people that do it. My point was though, do I do all over body stuff each day or wold I be better off having a focus area for each day, that was just an example to show what I meant.
Bimbleby - I actually thought that it was complement but when I did a google search it corrected me and changed it to compliment so I thought that I must have got it wrong! -
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Re: Strength training to compliment running?The point is to pick one and be consistent. 5/3/1 does work for beginners, it's just slower.(Original post by Daviant)
5/3/1 is not for beginners. -
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Re: Strength training to compliment running?No point in doing 5/3/1 over a per-workout progression program.(Original post by SEHughes)
The point is to pick one and be consistent. 5/3/1 does work for beginners, it's just slower. -
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Re: Strength training to compliment running?Over the course of a lifetime of training, it's not important.(Original post by Daviant)
No point in doing 5/3/1 over a per-workout progression program. -
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Re: Strength training to compliment running?But it will take you 4x as long to get to the lifts you want. Most people can run SS to help with their sport, and achieve their strength goals without stalling. I got to a 160kg deadlift on SS, which is more than the majority of athletes need.(Original post by SEHughes)
Over the course of a lifetime of training, it's not important. -
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Re: Strength training to compliment running?I want a triple bodyweight deadlift - in the long run it's not going to matter if I started with a linear progression because it'll still take years.
As for a 160kg deadlift being more than "the majority of athletes need", it's a pretty sweeping generalisation. What level of athletics are we talking? What size of athlete? -
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Re: Strength training to compliment running?We're talking about amateur, drug free athletes. For any size athlete, 160kg will give 99% of people the functional strength they need to be good at their sport.(Original post by SEHughes)
I want a triple bodyweight deadlift - in the long run it's not going to matter if I started with a linear progression because it'll still take years.
As for a 160kg deadlift being more than "the majority of athletes need", it's a pretty sweeping generalisation. What level of athletics are we talking? What size of athlete? -
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Re: Strength training to compliment running?This is a good answer.(Original post by BKS)
Westside for Skinny Bastards is designed to run along side some sort of athletics program so have a look at it -
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Re: Strength training to compliment running?80kg at 6'0" 12% ish bodyfat.(Original post by SEHughes)
So athletes at a recreational level? Not far off I guess, though I think even at this level it would be good to push closer to 200kg for some bigger guys. What's your height and weight by the way? -
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Re: Strength training to compliment running?And I got to that double bodyweight pull just running starting strength - nothing more complicated. If I would have used 5/3/1 from the start, I wouldn't even be at 160kg yet, which I got a while ago.(Original post by SEHughes)
So a double bodyweight pull in your case. I think looking at it from a relative strength point of view is more relevant, especially for athletes.
