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running/ working out

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  1. bigblacktruck bigblacktruck is offline

    Peterborough
    Canada

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    Aug 11th, 2011 (8/11/2011 2:26pm)

    In Jan 09 I began to run. Training for a 1/2 marathon, which I ran that spring. Since then I have been a pretty consistent runner, completing 4 half marathons and 1 full marathon in that time. This November I am running the NYC marathon, which is kind of the culmination of all this training.

    I am in pretty darn good shape for a 50 yr old, having lost about 20lbs since i started. My question is this. Right now I do a couple of days a week of 30 minutes core strength stuff. Nothing fancy, pushups, situps, light curls , bench press etc. and although i'm in good shape i dont think I'm getting any stronger. Am i not doing enough days, lifting heavy enough weights, or is just to damn hard to add muscle at my age?

    When i finish this last race I think i will hit the gym harder but is it simply a matter of staying longer and going more often?
     
  2. keylight keylight is offline

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    Aug 11th, 2011 (8/11/2011 2:33pm) in reply to bigblacktruck

    pushups and situps don't really make you any stronger. you need to be doing lower reps. I would wait on that until you're done with marathon training, though, as they are conflicting goals.
  3. bigblacktruck bigblacktruck is offline

    Peterborough
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    Aug 11th, 2011 (8/11/2011 2:45pm) in reply to keylight

    lower reps, ie. 6X with heavier weights?

    Conflicting as in I am using different muscles?
     
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  4. jesterwords jesterwords is offline

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    Aug 11th, 2011 (8/11/2011 2:50pm) in reply to bigblacktruck

    how many body builders do you see in marathon's?

    why do smaller framed people with smaller muscles win all the time in long road races?

    adding mass and being a good marathon runner are conflicting goals, yes
  5. Gambo Gambo is offline

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    Aug 11th, 2011 (8/11/2011 2:55pm) in reply to jesterwords

    Try doing 4 sets of 6 reps with as heavy a weight as you can get up 6 times, with each workout. After you do this for awhile, move the rep count up and down weekly for example.. week 5 (6 reps) Week 6 ( 8 reps) Week 7 (10 reps) Make sure you adjust weight so you can make all the reps , after you get to around 10 or 12 reps , begin to bring it back down to 6.. rinse and repeat.
  6. bigblacktruck bigblacktruck is offline

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    Aug 11th, 2011 (8/11/2011 3:01pm) in reply to jesterwords

    Yeah I understand that. I do say in the last line of my post that this would begin when the November run is over. I suppose i am asking for ways to gain bulk given my frame size. ( not small, but not large- 6'2', 200lbs)

    is it more reps with heavier weights?

    OK Gambo, will try this, this is what I was looking for as I have no clue in the gym. Although I don't waste time I'm also sure I do not utlize it to the max either
     
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  7. Gambo Gambo is offline

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    Aug 11th, 2011 (8/11/2011 3:04pm) in reply to bigblacktruck

    Im kind of a begginer in the gym myself, but someone gave me that same advice and I went from struggling to put up 135 on the bench once to getting 225 in about 6 weeks.
  8. Zien50 Zien50 is offline

    Mississippi State, MS
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    Aug 11th, 2011 (8/11/2011 3:06pm) in reply to Gambo

    Google Pavlov dragondoor kettlebells. You're welcome
  9. keylight keylight is offline

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    Aug 11th, 2011 (8/11/2011 3:07pm) in reply to bigblacktruck

    yeah 4-6 range. conflicting in that it is hard to get stronger when you are burning so many calories running. it's also going to be difficult to recover from each if the next day you are running 15 miles or deadlifting.

    I'm not saying to stop with the push ups and everything, just that it probably won't increase your max one rep strength at all.

    It's been posted here before, but Starting Strength is a very good program to follow with very simple instructions.
  10. bigblacktruck bigblacktruck is offline

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    Aug 11th, 2011 (8/11/2011 3:14pm) in reply to keylight

    great advice, thanks guys. Nice improvement Gambo.
     
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  11. cocoa_butter111 cocoa_butter111 is online now

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    Aug 11th, 2011 (8/11/2011 4:05pm) in reply to bigblacktruck

     
    Originally Posted by bigblacktruck View Post

    In Jan 09 I began to run. Training for a 1/2 marathon, which I ran that spring. Since then I have been a pretty consistent runner, completing 4 half marathons and 1 full marathon in that time. This November I am running the NYC marathon, which is kind of the culmination of all this training.

    I am in pretty darn good shape for a 50 yr old, having lost about 20lbs since i started. My question is this. Right now I do a couple of days a week of 30 minutes core strength stuff. Nothing fancy, pushups, situps, light curls , bench press etc. and although i'm in good shape i dont think I'm getting any stronger. Am i not doing enough days, lifting heavy enough weights, or is just to damn hard to add muscle at my age?

    When i finish this last race I think i will hit the gym harder but is it simply a matter of staying longer and going more often?

    you should be more concerned w/ endurance then w/ strength when it comes to marathons... doing alot of core work along with compound lifts for your legs such as Lunges and squats ( @ a reasonable weight were u can get 10-12 reps in) will go a long way towards helping your core develop more overall strength as well as getting your legs in prime shape to be running 20+ miles... also be shore to intake protein of around 25-35 gs depending on body weight after your workouts...
     
  12. Sportbike33 Sportbike33 is offline

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    Aug 11th, 2011 (8/11/2011 4:12pm) in reply to keylight

     
    Originally Posted by keylight View Post

    pushups and situps don't really make you any stronger. you need to be doing lower reps. I would wait on that until you're done with marathon training, though, as they are conflicting goals.

    +1
  13. jtj03 jtj03 is offline

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    Aug 11th, 2011 (8/11/2011 6:16pm) in reply to Sportbike33

    rem muscle is built during the recovery time, not actually at the gym, and you really dont need to over rep it at the gym, 1 set of 8 rep to failure could break just as many muscle fibers and doing 4 sets of ten, I would do a MWF routine, with two muscle groups a day with two sets of 8 reps or til failure, and take the rest of the week off, if you workout by yourself use dumbells and a spotter if needed.
    643 
  14. bigblacktruck bigblacktruck is offline

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    Aug 11th, 2011 (8/11/2011 7:03pm) in reply to jtj03

     
    Originally Posted by jtj03 View Post

    rem muscle is built during the recovery time, not actually at the gym, and you really dont need to over rep it at the gym, 1 set of 8 rep to failure could break just as many muscle fibers and doing 4 sets of ten, I would do a MWF routine, with two muscle groups a day with two sets of 8 reps or til failure, and take the rest of the week off, if you workout by yourself use dumbells and a spotter if needed.

    great guys thanks- all stuff I didnt know much about
     
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  15. Pckt Bullets Pckt Bullets is offline 10K Micro Betting Winner

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    Aug 11th, 2011 (8/11/2011 7:18pm) in reply to bigblacktruck

     
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