Lifting weights for running

[phattygixxer]

I don't have a problem with long distances at a decent pace; however, I'm not the fastest. What are some good lifting exercises for the lower body that would help my speed, for instance, for the PFT run? I've been averaging 22-23 minutes on the PFT. I have never consistently lifted weights with my lower body and I go to OCC 192 June 4. I mentioned that tid-bit because I do not want to do something to risk an injury at this stage, I just want any little boost I can get. Thanks.

 

[nicks13]

do you mean like top end speed? You really don't want to only work legs. Upper body is an important part of a distance runner too.

 

[phattygixxer]

Well, to simplify my question, will doing something like squats make me any faster for any distance running (short or long)? I ask because some runners say it'll make you slower (b/c you'll be 'heavy' w/muscle which doesn't make sense to me).

 

[pjxc415]

putting in the mileage, not putting up weights in the gym, will make you faster (for the 3 miler, wouldn't be the case for an 800, 400, etc). think base mileage (slow, steady) 3-4 times a week and interval/speed workouts 1-2 times a week. once your aerobic capacity is maxed out then you can start thinking about lifting to get faster

 

[BackOrdered]

putting in the mileage, not putting up weights in the gym, will make you faster (for the 3 miler, wouldn't be the case for an 800, 400, etc). think base mileage (slow, steady) 3-4 times a week and interval/speed workouts 1-2 times a week. once your aerobic capacity is maxed out then you can start thinking about lifting to get faster

He speaks the truth. It wasn't until I doubled my jogging distants that my PFT time improved.

 

[nublett]

Tiz84 & pjxc415 are right. I wouldn't start any lifting at this point. It might help you (it helped me) to supplement with swimming. Its a good no-impact, resistance (not much chance of injury), cardio wookout, plus you have to swim at OCS anyway.

 

[BackOrdered]

Tiz84 & pjxc415 are right. I wouldn't start any lifting at this point. It might help you (it helped me) to supplement with swimming. Its a good no-impact, resistance (not much chance of injury), cardio wookout, plus you have to swim at OCS anyway.

Well, I weight lift my arms for more stable push ups. I don't body build, I just strength train. But that's it. I know first hand that lower body weight lifting without a good aerobic foundation is a mistake. I tried leg lifts before runs and it slowed me down a whole minute.

 

[sevenhelmet]

With 6 weeks to go, just get used to putting in the miles. There's no subsititute for getting out on the road. If you're slow at first, no sweat; you'll improve if you keep at it, and I guarantee you won't be the slowest in your class if you're consistent in your training. Swimming's a good idea too, it's no-impact and helps you work on breath control which will help everywhere else.

 

[MarineCFR-->SNA]

Tiz84 & pjxc415 are right. I wouldn't start any lifting at this point. It might help you (it helped me) to supplement with swimming. Its a good no-impact, resistance (not much chance of injury), cardio wookout, plus you have to swim at OCS anyway.

Did we go to the same OCS (is there another one besides Quantico?) {sarcasm} There is no swimming at OCS unless you fall in the Quigly.

S/F
Lt. Dan

 

[teufelhund0311]

Running and more running should be your training regiment. You will only run a PFT a couple of times when you’re there. All other runs, including those in boots, will be over 3 miles…Enjoy!

 

[phrogdriver]

Well, I weight lift my arms for more stable push ups. I don't body build, I just strength train. But that's it. I know first hand that lower body weight lifting without a good aerobic foundation is a mistake. I tried leg lifts before runs and it slowed me down a whole minute.

I'll put my plug in for CROSSFIT. They've got a lot of workouts on that site for free that will definitely increase strength without costing mobility. A combination of cardio, powerlifting, practical strength applications, etc.

 

[phattygixxer]

Thanks everyone, I'm just gonna keep increasing the miles as much as I can w/out risking an overuse injury. I'll swim and bike a lot more too because I do them a little bit now.