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What kind of lifting exercises are good for an 800m runner?
I know that sprinters should do stuff like squats and big weight exercises like that, and that long distance runners should do exercises like hills to build muscle but I was wondering what kind of weightliftibng exercises would be good for a mid-distance (800m) runner? I've been doing lunges, step-ups, leg press, leg extension, leg curls and calf raises. Are any of these a bad exercise to use, and what would be a few good exercises to do? Thanks a lot.
Running - 4 Answers - 2008-06-28 10:24:45
Best Answer
any leg weight lifting where you could do 2-4 sets of about 25-40 reps. sprinters should do heavy weight and few reps, long distance should do less weight with alot of reps
All Answers
Answer 1
Seems really good to me. I think that you should talk to your track coach for more information though. (maybe even talk to the person who runs the gym)
They both probably have a lot of different techniques that they can show you (not only exercises but how to improve your actual running.)
2008-06-28 11:27:15
Answer 2
All athletes (from long distance runners to shot put throwers) should focus on heavy, free-weight, compound exercises in the weights room e.g. squats, deadlifts, step-ups, lunges, bench/military press, chin/pull-ups, rows etc. These are the most economical exercises you can do. The big exercises (squats, deadlifts etc.) won't get you bulky - weight training alone doesn't get you bulky, nutrition (excess calories) along with recovery is what helps slaps the muscle mass on.
Apart from step-ups and lunges, the other exercises you're doing are a waste of time for any athlete (excluding bodybuilders) - you're better off including more effective exercises that target a greater proportion of the body like those listed above.
2008-06-28 22:40:40
Answer 3
The main thing for running speed is how much support force you have at ground contact. This results in shorter contact times and longer strides. For this you need to get strong isometrically so you don't collapse at ankle/knee. Do leg press or squat rack iso holds where you lift the weight with both legs and hold with one leg, on ball of foot, knee slightly bent (angle of leg at ground contact). Hold as much weight as you can on one leg for 15-30 seconds. Do 3-6 iso holds twice a week. Upper body strength does not help support force so don't worry about that. Also run short under distance sprints for speed improvement and to coordinate strength with speed.
2008-06-29 11:35:02
Answer 4
any leg weight lifting where you could do 2-4 sets of about 25-40 reps. sprinters should do heavy weight and few reps, long distance should do less weight with alot of reps
2008-06-29 18:11:44
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