RunnerSpace.com: Q and A: Weightlifting for Running - NikeRunning.com - DyeStat.com Track Talk

Jump to content

Welcome to DyeStat.com Track Talk!

You will have to register for a RunnerSpace account before you can post: click the LOGIN / SIGN UP link in the top brown bar to proceed. To start viewing messages, select the forum that you want to visit from the selection below.


Page 1 of 1

Q and A: Weightlifting for Running - NikeRunning.com

#1 24 January 2012 05:02 PM
ross 
RunnerSpace Founder / DyeStat CEO 61 Rep Points
Join Date: 27 Sep 2007
Posts: 1633
PipPipPipPipPipPipPipPipPipPipPipPipPipPipPip

Homepage

Dear Coach Jay,

Should I weight lift to work my upper body and be more toned? If so what workouts? Or are the general strength work outs enough?

Hi Cesar,

Thanks for the question - I think the first thing you have to answer is "what is my goal with lifting?" If by toned you simply mean that you don't want to add any mass, but want to be leaner, that is a different goal than wanting to add upper body mass. Because you're a runner I'm going to assume that you don't want to add any upper body mass as that extra mass does you no good as a distance runner. I would definitely start with the general strength exercises we have posted on this site. They're simple, straightforward, and they work. However, after a few months of general strength exercises, you will be ready to move to the weight room. At that point I think it's important that you work with a coach or personal trainer, and explain to them that you simply want to stay lean so that you can run fast.

How do you know if they're assigning intelligent workouts? The latest research shows that low rep, high weight (or high resistance) work DOES NOT lead to muscle hypertrophy. Muscle hypertrophy is just the technical name for muscles getting bigger…which is what we don't want to have happen. So, you might be throwing medicine balls, or doing short sets on the incline bench, or doing "burn sets" of pull-ups with varying hand positions. These workouts should be short and intense. You don't need to be in there for an hour to get a solid (and extremely challenging) upper body workout. So, be wary of the coach or personal trainer who is accustomed to working with people who want to gain mass as much of our weight room knowledge in North America is a distillation of football weight room workouts.

Good luck Cesar and I wish you the best in your training.

Jay


*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Interested in Coach Jay's General Strength Videos and other training tips? Check out the NikeRunning.com Training blog.

Always be in-the-know. Follow Nike Running on Facebook.

And don't forget, if you have a training question for Coach Jay, email him here:coachjay@nike.com.


0

Page 1 of 1

Share this topic:




Fast Reply

  

1 User(s) are reading this topic
0 members, 1 guests, 0 anonymous users

------DyeStat Track Talk Forums------

Main
HS General
HS Elite
College
Elite
The Plaground
Help
Training
Spikes
Nutrition
Distance
Sprints/Relays/Hur
Jumps
Throws
West
California
Nevada
West Region
Washington/Oregon
Midwest/Heartland
Michigan
Illinois
Wisconsin
Kansas
Minnesota
Midwest/Heartland Region
South/Southeast
Texas
Florida
Tennessee
South/SE Region
Northeast
Pennsylvania
New Jersey
New York
New England
Maryland  

 

International
Canada