For 5K and 10K racing, what is the best balance of running and lifting weights.?

Question

Like most runners I don't lift weights all that much, but I think I should.

Answer 1

Distance runners do lift weights. You do not have to bulk up and gain mass if you lift.

It is good to do a total body program, and abdominal and core muscle work.
Generally lift 2 days a week. Do not do maximum lifts, do medium to light so as to tone the muscles.
You can increase your strength without increasing your body weight.

Lifting will make you feel better and run better.

Answer 2

I think everyone is different, because I run long distance races and feel better when I lift weights.

Now I dont power lift, but I do light weight/high repetition lifting. I usually lift about 1/2 my maw weight at around 15-30 reps (depending on the part of the body). I lift 3 days a week and split it up between chest/back, arms/shoulders, legs and work in some core and ab excersizes all 3 days. I usually run 2-3 days a week with one of the days having a 13+ mile run.

Good Luck

Answer 3

The reason for lifting and running is to keep your non-running muscles in shape so that they continue to support the body while running and training. Generally, the shorter your running distance, the more you lift weights. The longer your running, the less you want to lift.

Answer 4

Athletes don't lift weights, it would only increase body mass and that's bad for competitive distance running. But if you're a casual runner and like to shape up, try doing some upper body work out to balance out. Try yoga instead, it helps to flex those tiring muscle and is good for mental endurance too.

Answer 5

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