Can I perform high weight, low reps for my long distance running program?!
Question: Can I perform high weight, low reps for my long distance running program!?
Hi!. I am a freshman in High School who hopes some day to become a professional distance runner!. I have this effective strength workout that helps build lean mass!. However, it states that I have to perform high weight, low reps!. I know distance runners usually perform low weight, high reps, but I have tried that for over two years and have seen no results in my running and strength, so that is why I moved over to this program!. This program also includes a bodybuilder's meal plan which I have to follow to see results in my muscle growth!. I don't however want to gain a lot of muscle mass and decrease my running performance!. Can I continue this program and meal plan, or should I move to another program!? Any that you know of!? Any suggestions or advice would be greatly appreciated!. Thank you for your time!.Www@Answer-Health@Com
Answers:
Go with the high weight low reps program!. Here's why:
The ceiling for a distance runner's performance is directly related to!.!.!.!.!.!.his top sprinting speed!. The low rep high weight exercises will take your top speed to the next level!. Don't expect any meaningful improvements in your times until!.!.!.!.!.you boost your top speed!. Just look at all those softies who can't sprint worth a lick!. You think they have any chance of running a mile in close to four minutes!?
Also, don't worry about gaining weight!. A training program of even five miles a day makes it oh so difficult to gain weight!. As an example, the summer before my senior cross country season in high school I lifted weights three or four hours a day!. I weighed 178 lbs at 6'1" at the start of the season!. Throughout the season I continued to spend at least three hours a day in the weight room and ate a ridiculously high calorie diet all while running about 45 miles per week!. Did I gain weight!? Actually, by season's end I weighed 174 lbs!. So don't worry about gaining weight!. All of those miles will force your body into the optimal running weight for you!.
Keep taking steps to become a more explosive and powerful runner!. Soon you will leave the pack behind as if they were standing still!.
Good luck!Www@Answer-Health@Com
The ceiling for a distance runner's performance is directly related to!.!.!.!.!.!.his top sprinting speed!. The low rep high weight exercises will take your top speed to the next level!. Don't expect any meaningful improvements in your times until!.!.!.!.!.you boost your top speed!. Just look at all those softies who can't sprint worth a lick!. You think they have any chance of running a mile in close to four minutes!?
Also, don't worry about gaining weight!. A training program of even five miles a day makes it oh so difficult to gain weight!. As an example, the summer before my senior cross country season in high school I lifted weights three or four hours a day!. I weighed 178 lbs at 6'1" at the start of the season!. Throughout the season I continued to spend at least three hours a day in the weight room and ate a ridiculously high calorie diet all while running about 45 miles per week!. Did I gain weight!? Actually, by season's end I weighed 174 lbs!. So don't worry about gaining weight!. All of those miles will force your body into the optimal running weight for you!.
Keep taking steps to become a more explosive and powerful runner!. Soon you will leave the pack behind as if they were standing still!.
Good luck!Www@Answer-Health@Com
Strength training typically involves 8-12 reps at a weight that feels hard for you!. It used to be thought that endurance runners should avoid this kind of training, so they upped the reps and lowered the weight!. Of course, this does build endurance, but you're already training lactate tolerance more effectively on the track!. Strength in the upper body especially is prominently lacking in some distance runners before weight training!. The strength gained should be functional strength if you are getting the right kind of guidance; you won't just bulk out if you do the right sorts of exercises!. Good luck!.Www@Answer-Health@Com
You shouldn't use this program!. This will build muscle not speed and endurance!. You need to work on building leaner longer muscles!. Your best bet is to get a program that involves low weighs and high reps, but also lots a streching and Plyometrics!. when you work on streching you lengthen your muscles which will help a lot with running!. You don't want to be big thats for sure!. Try plyometrics as well because they help with movement and balance which is always important in anything you do!. Keep working hard and you will do great!Www@Answer-Health@Com
Its teh opposite, you want low weigh, high reps for endurance building!.Www@Answer-Health@Com