Weight Training Thread
- Thread starter RosettaStoned
- Start date
Juan Mourep
Vital 1st Team Regular
:10: :10: :10: We can't be having that!
Had another kick with a deadly strain of man flu, recovering so should be back at it next Monday :17:
Is there any reason why you can't be stretching Skeggy?
Had another kick with a deadly strain of man flu, recovering so should be back at it next Monday :17:
Is there any reason why you can't be stretching Skeggy?
The Fear
A Wise Man (once sat next to him)
Yeah, was just about to end a 13 odd week lay off from op and got a kidney infection. That took 4 weeks.
This week I have managed two days training, back and chest. Felt good to be back. Didn't over do it (didn't under to it either :3:) Wednesday had a concert with my nephew and knew energy wise I couldn't do both. Now got a little cold so thought rest for the rest of the week as it wasnt a bad intro after such a long lay off. Had some nice DOMS
So hoping next week will be a proper full week.
Bring it on!
This week I have managed two days training, back and chest. Felt good to be back. Didn't over do it (didn't under to it either :3:) Wednesday had a concert with my nephew and knew energy wise I couldn't do both. Now got a little cold so thought rest for the rest of the week as it wasnt a bad intro after such a long lay off. Had some nice DOMS
So hoping next week will be a proper full week.
Bring it on!
sirdennis
Alert Team
Right I need some help.
Since I did the Snowdonia marathon I have had a few niggly injuries , nothing major but enought to make me think about how itrain for a marathon.
Granted the marathon was a really tough one but I have done it before and not come out of it with any issue.
Anyway I have read a few articles on strength training for runners and at the weekend read one that really made me think I have to do something. An excerpt is below.
"Strength training is a supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.
If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. "
So what I am looking for is to achieve the above maybe using some kettlebells or dumbbells , but need to know what exercises are suitable and the intensity required etc. I am confident in what I do running wise but have no experience of weights etc.
Some advice would be greatly appreciated.
Since I did the Snowdonia marathon I have had a few niggly injuries , nothing major but enought to make me think about how itrain for a marathon.
Granted the marathon was a really tough one but I have done it before and not come out of it with any issue.
Anyway I have read a few articles on strength training for runners and at the weekend read one that really made me think I have to do something. An excerpt is below.
"Strength training is a supplement to a runner's roadwork because it strengthens muscles and joints, which can improve race times and decrease injury risk.
If you want to perform at your full potential, you need to take a comprehensive approach to your running. That means targeting areas of fitness you may not normally pay attention to, like flexibility, balance, mobility, and strength. Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. "
So what I am looking for is to achieve the above maybe using some kettlebells or dumbbells , but need to know what exercises are suitable and the intensity required etc. I am confident in what I do running wise but have no experience of weights etc.
Some advice would be greatly appreciated.
The Fear
A Wise Man (once sat next to him)
(always put a link in to the articles if available online mate)
As you know, I've been talking with you privately and my feeling - Juan is the guvnor - is dumbells would be better and perhaps more versatile.
Sent you some decent links for fair priced kettlebells but for some exercises you'd need two of each weight.
I'd personally be looking at some core and full body stuff. Planks etc (body weight) which I can show you. Then deadlifts and squats. Doesn't need to be heavy heavy as you are after different things. Those strengthen the legs and glutes as well as upper body (along with some pressing moves.
Juan trains athletes so as said he'll set you straight - and me in what I'm thinking - if wrong.
I just am thinking with dumbells (or dumb and bar) you can be more controlled and get perfect form. With kettlebell workouts they are more dynamic (for many of the exercises) and might impact joints more taking age into consideration.
You have to remember, with the niggles, you have pushed your body massively in that particular marathon and unfortunately - although you've been incredibly 'lucky' over the years saying you've had no real injuries - but our bodies don't always keep up quite so well as we get on a bit.
As Juan doesn't know you, I'll just mention your the same sort of generation as Juan, Skeggy and myself.
As you know, I've been talking with you privately and my feeling - Juan is the guvnor - is dumbells would be better and perhaps more versatile.
Sent you some decent links for fair priced kettlebells but for some exercises you'd need two of each weight.
I'd personally be looking at some core and full body stuff. Planks etc (body weight) which I can show you. Then deadlifts and squats. Doesn't need to be heavy heavy as you are after different things. Those strengthen the legs and glutes as well as upper body (along with some pressing moves.
Juan trains athletes so as said he'll set you straight - and me in what I'm thinking - if wrong.
I just am thinking with dumbells (or dumb and bar) you can be more controlled and get perfect form. With kettlebell workouts they are more dynamic (for many of the exercises) and might impact joints more taking age into consideration.
You have to remember, with the niggles, you have pushed your body massively in that particular marathon and unfortunately - although you've been incredibly 'lucky' over the years saying you've had no real injuries - but our bodies don't always keep up quite so well as we get on a bit.
As Juan doesn't know you, I'll just mention your the same sort of generation as Juan, Skeggy and myself.
Juan Mourep
Vital 1st Team Regular
It's a shame nobody advised you to do resistance training before :91:
:17: better late than never mate, first off, these niggles, as much detail as possible please, even if you think it's unimportant, also age, height, weight, any surgeries, other medical problems, any current medications etc, pm if need be, been very busy lately and only just seen this, so will get on it later today, it's not a problem, will get you sorted, it'll be my pleasure mate :35:
The Fear
A Wise Man (once sat next to him)
These are nice if you do get kettlebells.
I say nice, I mean they are f****** nasty!
http://www.coachmag.co.uk/leg-exercises/3379/how-to-master-the-goblet-squat?_mout=1&utm_campaign=coach_newsletter&utm_medium=email&utm_source=newsletter&tpid=50674475781
I say nice, I mean they are f****** nasty!
http://www.coachmag.co.uk/leg-exercises/3379/how-to-master-the-goblet-squat?_mout=1&utm_campaign=coach_newsletter&utm_medium=email&utm_source=newsletter&tpid=50674475781
sirdennis
Alert Team
Right Juan here is the info that you wanted.
Age 52 (53 in Feb)
Height 5' 7"
Weight - No idea but I reckon no more that 11 stone.
No medical problems or any current medication.
The niggles i have/had since the marathon which was on 29th October are
My right quad was a problem ( If I put to much weight on it , it would "give way" for want of a better description . This lasted for about 5-7 days but is ok now.
My right achilles/heel was very sore for 10 days as well and also my shoulder for some reason has been aching and quite hard to lift above shoulder height although it is easier now.
About 2 weeks after the marathon I bent down to pick something up (not heavy) and my back either spasmed or I pulled a muscle , not sure what , but for about 2 days it was very painful and then eased quite quickly with the help of some gentle stretches , in fact the more I stretched the easier it got . It happened on the Saturday and I was able to run pain free by Wednesday.
I have a niggle in my groin/hip /pelvic area on the left hand side I is very hard to pinpoint it exactly and I am still feeling it. It hasn't got any worse and on a pain rating out of 10 I would say it's a 2 but on the occasional day it would be a 3/4 but it is not stopping me doing anything at all.
At the moment I am running no more than 20 miles per week over 3 runs - one of those runs is a 5k park run which I obviously do as fast as I can and on the days I don't run I do some core stability exercises which are a One Legged dead lift , side leg raises , side planks , lateral lunges and bridges.
At the moment I am doing the park run sub 24 minutes (last week I recorded my second fastest time this year ) and I am happy with the speed I am doing my other runs but as my mileage is currently down by 10 + miles a week I would expect to be able to run faster.
I did the Snowdonia Marathon in 4 hrs 36 mins which was 2 minutes faster than the last time I did it 2 years ago. and 2 weeks before that I did a half marathon in 1 hour 50 mins.
My concern is that it took me a long long time to recover from the marathon , normally I would be running again 4-5 days after a marathon , but this time it was nearer to 2 weeks.
I must say that I think my flexibilty is poor and seem to stiffen up quite quickly , sometimes even during a run , if say I have to wait a minute to cross the road .
I think I could train smarter for the next marathon and instead of just pounding the miles out on the roads could certainly get stronger more flexible/ mobile which in turn would help me endure the training and a marathon better , but I will stand to be corrected on that.
Anyway I hope the above makes sense and I look forward to your wise words and advice.
Age 52 (53 in Feb)
Height 5' 7"
Weight - No idea but I reckon no more that 11 stone.
No medical problems or any current medication.
The niggles i have/had since the marathon which was on 29th October are
My right quad was a problem ( If I put to much weight on it , it would "give way" for want of a better description . This lasted for about 5-7 days but is ok now.
My right achilles/heel was very sore for 10 days as well and also my shoulder for some reason has been aching and quite hard to lift above shoulder height although it is easier now.
About 2 weeks after the marathon I bent down to pick something up (not heavy) and my back either spasmed or I pulled a muscle , not sure what , but for about 2 days it was very painful and then eased quite quickly with the help of some gentle stretches , in fact the more I stretched the easier it got . It happened on the Saturday and I was able to run pain free by Wednesday.
I have a niggle in my groin/hip /pelvic area on the left hand side I is very hard to pinpoint it exactly and I am still feeling it. It hasn't got any worse and on a pain rating out of 10 I would say it's a 2 but on the occasional day it would be a 3/4 but it is not stopping me doing anything at all.
At the moment I am running no more than 20 miles per week over 3 runs - one of those runs is a 5k park run which I obviously do as fast as I can and on the days I don't run I do some core stability exercises which are a One Legged dead lift , side leg raises , side planks , lateral lunges and bridges.
At the moment I am doing the park run sub 24 minutes (last week I recorded my second fastest time this year ) and I am happy with the speed I am doing my other runs but as my mileage is currently down by 10 + miles a week I would expect to be able to run faster.
I did the Snowdonia Marathon in 4 hrs 36 mins which was 2 minutes faster than the last time I did it 2 years ago. and 2 weeks before that I did a half marathon in 1 hour 50 mins.
My concern is that it took me a long long time to recover from the marathon , normally I would be running again 4-5 days after a marathon , but this time it was nearer to 2 weeks.
I must say that I think my flexibilty is poor and seem to stiffen up quite quickly , sometimes even during a run , if say I have to wait a minute to cross the road .
I think I could train smarter for the next marathon and instead of just pounding the miles out on the roads could certainly get stronger more flexible/ mobile which in turn would help me endure the training and a marathon better , but I will stand to be corrected on that.
Anyway I hope the above makes sense and I look forward to your wise words and advice.
Juan Mourep
Vital 1st Team Regular
Cheers sirdennis, I'm on it
The Fear
A Wise Man (once sat next to him)
So hopefully back to training tomorrow. Got a few days in after recovering from the kidney infection only for JuanMourep to send me his virus via the phone.
Want a good run at this now, also just bought myself a dips bar to try to build back up to doing a decent amount of dips and also pull ups (already got the pull up attachment on my cable machine)
Want a good run at this now, also just bought myself a dips bar to try to build back up to doing a decent amount of dips and also pull ups (already got the pull up attachment on my cable machine)
