weight training for legs - same day as running or day after?

weight training for legs - same day as running or day after?

Post by Dennis Mi » Mon, 17 Mar 1997 04:00:00


Hi.  I've just started doing some limited weight work for my legs:
swats with weight, leg curls and leg extensions.  I run every other
day and do Nordic Track or stationary bike on the days off (and
sometimes nothing at all!)  Should I be doing the leg work on the
days when I'm running (i.e., a few hours after the run) or the
day after running.  I see advantages and disadvantages do both.
Does anyone out here have personal experience with this?

                                                Dennis


Department of Learning and Instruction   phone: 716-645-2454
593 Baldy Hall                           fax:   716-645-3161
SUNY at Buffalo
Buffalo, NY  14260      

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weight training for legs - same day as running or day after?

Post by Kerry Kenne » Wed, 19 Mar 1997 04:00:00

Dennis:

I run 6 of 7 days at 40 to 60 miles per week.  I do my weight training
on my 3 easy days (similar to yours for the legs, but I also
concentrate on the arms).  It's a no brainer to train on easy days
when you account for optimum rest with optimum stress, i.e. using the
hard/easy approach.  I recommend you definitely do not do weights the
same day as running.  I suggest you focus on flexibility on your
running days with proper warmup and cooldown stretching.  

-I would suggest investing in stretching time before and after your
run (5 to 10 minutes each session - the most rewarding for injury free
running). (I am about to run in my 11th marathon.  I stretch
religiously).
- I recommend an excellent classic  book called "Stretching" by Bob
Anderson.  It's an 8 1/2" x 11"x 1/2" paperback. Costs about $15.
Gives you stretches for most sports as well as stretches for morning,
at work, etc.  with both excellent drawings as well as technical
detail.  
- I've implemented his "before" and "after" running stretches which
I'm convinced are the best way to prevent running injuries (especially
knees).  Not only does stretching maintain good range of motion (which
is limited and stiff for most runners) but also it helps to strengthen
week areas e.g. knees and back. I would nearly equate stretching with
nutrition.  
- I would add the following achilles stretch before and after each
run:
1.  while standing straight, a foot or so away from a wall, prop the
front of your right shoe about 4 inches up the wall while keeping your
heel on the ground (with your left foot extended flat on the ground
two or so feet from the wall)
2.  lean forward to cause your achilles of your right foot to lengthen
3.  hold for 20 seconds.
4. reverse to the other foot against the wall and repeat for 20
seconds.

Regards, Kerry

Quote:

>Hi.  I've just started doing some limited weight work for my legs:
>swats with weight, leg curls and leg extensions.  I run every other
>day and do Nordic Track or stationary bike on the days off (and
>sometimes nothing at all!)  Should I be doing the leg work on the
>days when I'm running (i.e., a few hours after the run) or the
>day after running.  I see advantages and disadvantages do both.
>Does anyone out here have personal experience with this?
>                                            Dennis

>Department of Learning and Instruction   phone: 716-645-2454
>593 Baldy Hall                           fax:   716-645-3161
>SUNY at Buffalo
>Buffalo, NY  14260  
>***************************************************************************
>Hey, look!  I cn typz 200 wrsd per minut!!