Advice please from those who run

30 replies

NeedToAskPlease · 06/12/2024 19:56

Hi.

Just after some insight/advice to what others do for strength workouts and how you structure your week with the exercise.

I currently plod (l can't call it running as I'm so slow!) 3 times a week in the morning on my days off - 2 x 10k and parkrun.

I swim and do a Les Mills Combat class once a week before work. I then do a weights session on a Sunday morning.

I know l need to do strength training to complement my running and l asked a PT to devise a plan for me. He wanted me to give up some cardio and concentrate on weights which l refused as that's not what l want to do.

My problem is, the workout I'm doing is absolutely killing my legs and preventing me from running. On Monday l could barely move from the pain my glutes and hamstrings were in.

My routine is:
Leg raises x 34
Bench chest press with 7.5kg dumbells x 36
Situp using 5kg weight on chest x 30
Calf raises with 20k bar on back x 45
30kg deadlifts x 36
30kg squats x 36
Abduction/adduction 27kg x 42 for both
Assisted pullups x 36

These are broken down into 3 sets

My week generally looks like this:

Monday - 10k
Tuesday - swim and work
Weds - 10k
Thursday - Combat and work
Friday - work
Saturday - parkrun
Sunday - weights session

I'm just wondering if I'm using too heavier weights and if it's necessary for me to do so.

OP posts:

Sanch1 · 06/12/2024 21:38

My response from your other thread stands😂

Codlingmoths · 06/12/2024 21:38

I run, although not as much as you! I do a body pump class weekly- the Les mills one. I run 10km once a week at about 6.5 m km for context as you never know what people mean by slow, and a 4-5km with work at 5 something minute kms. My squat weight in body pump is 20kg and the others are all lighter, so I couldn’t do the weights routine you have. I have increased my weights over the year so it is helping, it’s an essential complement to running and general health and every woman over 40 should do weights so perhaps try a body pump class to see if that’s more sustainable for you?

YellowAsteroid · 06/12/2024 21:32

Can you do weights on Saturday and have Sunday as a rest day, then run 10k on Monday? A 10k run the day after that verrrry long oddly structured session would make anyone’s legs wooden and hurting.

Original poster

NeedToAskPlease · 06/12/2024 20:37

@LordEmsworth thank you for your reply. If you're referring to the post in The Weights Room, then yes l did like the answers... but l also wanted to hear more from those who run and use weights to complement that.... plus how they structure their week

OP posts:

LordEmsworth · 06/12/2024 20:18

You posted this before, did you not like the answers?

I strength train 3 days a week, run the other days. I don't think it's too much, but it's not well structured. As others have told you.

A better routine would be fewer exercises, focusing on increasing each time. Warm up, then the heaviest/focus exercise, then the smaller muscle groups. So for example - warm up (a proper warm up, 15 mins with bodyweight or low weights); then for example deadlifts paired with assisted pullups; then superset of goblet squats, plank, side plank.

There will be other PTs who are able and willing to help you. But one weight session a week is unlikely to make a massive difference to your strength or running (better than not doing any, though!). If it were me, I'd swap the combat for another weight session, personally.

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