lifting after running!?

[enforcerfrank]

I have heard word of mouth that it is essentially better to lift before running, because supposedly your muscles are tired from lifting so they would have to work harder for a running workout immediately afterwards. I just wanted to know the validity of this information, from a coach preferably.

[one_more_hurdler]

im not a coach. but i know that some times we lift before we run. but are coach isnt really much of a coach eather.

[Oh yeah!]

us too

[tmfcmike]

ive lifted before and after running before,no problems.

[runshorty05]

After.

[JSC.Rnr]

Proper lifting, according to thefattys, should be done before a run. Always (if I understood correctly).

[Matt]

I always heard to lift after running. Do the aerobic workout first.

[Sprints07]

When you run you build up lactic acid, and it slows you down, if you want to help reduce that lift after you run, your body will start to perform better with lactic acid in its system.. Lifting before my sprint work outs made me pull my hamstring last year. And I never got anything at all out of lifting before

[BisonHurdler]

I always heard to lift after running. Do the aerobic workout first.


If you're a sprinter, none of your workout should be aerobic.

[Greek God]

Lift after u run. Lifting takes a back seat to work on the track most of the time. Take like a little break thought after u run.

[wsgeneral]

When you run you build up lactic acid, and it slows you down, if you want to help reduce that lift after you run, your body will start to perform better with lactic acid in its system.. Lifting before my sprint work outs made me pull my hamstring last year. And I never got anything at all out of lifting before

What is the point of building lactic acid while lifting? If you use low reps and sets with a long rest, lactate buildup is minimal. Doing so also trains your CNS to lift the bigger weight activating more motor units, while not putting much on in the way of muscle mass, which leads to a greater strength to bodyweight ratio. All things being equal, a person with a greater strength to bodyweight ratio will win the race.

[wsgeneral]

I always heard to lift after running. Do the aerobic workout first.

Sprinting is far from an aerobic workout. On tempo days (closest to an aerobic workout in a sprinters program), I think low-intensity circuits are called for, not weights. Couple CNS days with hard lifting, and tempo days with your lower intensity work. They each complement each other, and aid in the development of a complete sprinter.

[Sprints07]

I said when you run you build it up, not lifting... thats why you lift afterwards you increase your chance of injury if you lift before... Especially if your a sprinter

[JSC.Rnr]

I said when you run you build it up, not lifting... thats why you lift afterwards you increase your chance of injury if you lift before... Especially if your a sprinter

That's a total non sequiter. Lactate buildup has basically nothing to do with injury.

[thefattys]

When you run you build up lactic acid, and it slows you down, if you want to help reduce that lift after you run, your body will start to perform better with lactic acid in its system.. Lifting before my sprint work outs made me pull my hamstring last year. And I never got anything at all out of lifting before

Your body performs better with lactic acid in your system?

[thefattys]

Sprinting is far from an aerobic workout. On tempo days (closest to an aerobic workout in a sprinters program), I think low-intensity circuits are called for, not weights. Couple CNS days with hard lifting, and tempo days with your lower intensity work. They each complement each other, and aid in the development of a complete sprinter.

tempo days for sprinting?

For sprinting, high intensity days all the time, on the track and in the weight room. Unless you pump yourself with lactic acid.

And why would you couple CNS days with hard lifting?

[thefattys]

I said when you run you build it up, not lifting... thats why you lift afterwards you increase your chance of injury if you lift before... Especially if your a sprinter


You decrease your chance of injury if you run after you lift.

[thefattys]

I have heard word of mouth that it is essentially better to lift before running, because supposedly your muscles are tired from lifting so they would have to work harder for a running workout immediately afterwards. I just wanted to know the validity of this information, from a coach preferably.

Your muscles shouldn't be tired from lifting, unless you are doing the wrong type of lifting. Lifting before you run acts as additional dynamic stretching, unless you do the wrong type of lifting or you over do it with senseless amounts of high rep/low weight lifting.

[hijump4life]

lift after you run.

Your speed training should be your prioirty anyways.

According to Charlie Francais, he had all of his athletes perform there speed workouts prior to weight training. It would be silly to put all your energy into lifting and perform a poor workout on the track.

[Burned_in_Style]

lift after you run.

Your speed training should be your prioirty anyways.

According to Charlie Francais, he had all of his athletes perform there speed workouts prior to weight training. It would be silly to put all your energy into lifting and perform a poor workout on the track.

Ok that is wrong. Lift before you run. End of story. I'm too lazy to go into details. I had a long talk with a trainer about it and he gave me examples of how and why it is more beneficial. Lifting after you run isn't a bad thing.....it just doesnt have as much of an impact in your strength.

[hijump4life]

You cannot say that is wrong. It is just an opinion.

Look at world class sprinters, Ben Johnson for example always ran before he lifted.

What kind of trainer was he? It maybe better for building strength, but certainly not any track and field event. You want to give your max effort on the track prior to lifting.

[Burned_in_Style]

but most people dont lift on interval days. They lift on distance or easy days.

[JSC.Rnr]

You cannot say that is wrong. It is just an opinion.


I can say it's wrong. Proper lifting during a training season is done for maximal strength gain without any additional poundage being added to the sprinter. This requires work within only the CP energy system; nothing else. Using a load of 90-120% 1RM (102% = eccentric load) and sets of 1-3 reps allows the body to work within this energy system, and recruit nearly the entire motor unit. It also improves neuromuscular pathways (total recruitment) and allows the muscles to work together better in compound movements.


Look at world class sprinters, Ben Johnson for example always ran before he lifted.

Ben Johnson was also consuming more juice than a toddler. He was busted for 'roids three times. He was hella fast, but still seriously juiced.

What kind of trainer was he? It maybe better for building strength, but certainly not any track and field event. You want to give your max effort on the track prior to lifting.

If you lift properly (see above), you can give your max effort on the track without feeling deprived at all. Actually, you feel lighter, faster, and more flexible. Proper lifting involves minimal lactate buildup with adequate (3-5 minutes) rest, with a high intensity-low set-low rep pattern.

End of debate.

[hijump4life]

no i still disagree :)

Right now this early in the season I have seperate lifting days and running/jogging so it is not a concern. Once I start lifting heavier weights theres no way I'm gonna put it before my jumping session or an all out sprint.

I guess it also depends on how intense your workout will be. This is how I've done it, and I've seen results.

[AtownTx-Jurdler]

instead of arguing, ill just write what i do every week and you guys can see what i think

Mondays, Wednesdays, Fridays
Warm Up (5 min Jog)
5 Stations 3x7 75-85%
Plyos
Stretch
Run
Stretch
(the run is not high intensity at all, its either a couple sprints or about a mile)

Tuesdays, Thursdays
Warm Up (400m Jog + 400 Infield laps)
Stretch
Plyos
[w/e running workout we have]
(the run this time is a full on running workout)

Saturday or Sunday
Long Run

on one of the days of the weekend I do nothing


* this is what my whole track team does. we have an off season track program at out school
- the only thing is I do the last RUN and STRETCH on my own on lifting days

[Brumund-Smith]

I always lifted after I ran. Part of this was because there was no way in HELL I was going to wake up before class to lift. I sure as heck wasn't going to lift right before practice and risk ruining my workout. At afternoon practice, I always ran, then went into the weight room.

[hijump4life]

Well put Davan. You actually got the facts...

Anyways, I was wondering how you guys do your lifting from pre season to towards the end of the season.

Do you guys continue lifting weights once bigger meets approach? I know some people who completley eliminate weight lifting like a month or 2 before a big meet.

I personally lift for practically the whole year without stopping, maybe like a month break, and then I will continue with higher reps/lower weight for building a base and move onto lower reps/higher weights

[Brumund-Smith]

Well put Davan. You actually got the facts...

Anyways, I was wondering how you guys do your lifting from pre season to towards the end of the season.

Do you guys continue lifting weights once bigger meets approach? I know some people who completley eliminate weight lifting like a month or 2 before a big meet.

I personally lift for practically the whole year without stopping, maybe like a month break, and then I will continue with higher reps/lower weight for building a base and move onto lower reps/higher weights

TWO MONTH BREAK! Man, you'll lose all the benefits in that amount of time, unless you supplement your workouts with a whole bunch of body weight stuff. Even then, two months is WAY too long. Near the end of my best season, I basically cut one day of lifting per week out at the end of the season. I went from four to three to two to one. Even so, I think I peaked a week too early.

[AtownTx-Jurdler]

j-mee samuels stopped lifting during track season
.. not saying its what you should do, just thought it was an interesting fact

[remiks]

j-mee samuels stopped lifting during track season
.. not saying its what you should do, just thought it was an interesting fact

I could have sworn he just didn't lift over the summer. I think I read it on trackshark or something, not sure.

[hijump4life]

yeah does J-mee discuss on the track shark forums?

[adidas400]

j-mee samuels is a freak...on the trackshark forums he posted his lifting maxes and they were crazy.

[Skibum657]

What are they?

I lift after running 2 days a week. I do my heavier running workouts on days when I don't lift.

[SUPERSPEED]

tempo days for sprinting?

For sprinting, high intensity days all the time, on the track and in the weight room. Unless you pump yourself with lactic acid.

And why would you couple CNS days with hard lifting?

Thefattys-

by high intensity days, do you mean such as back to back workouts?

[hijump4life]

j-mee samuels is a freak...on the trackshark forums he posted his lifting maxes and they were crazy.



What are J-mee's maxes? I would guess J-mee is ateast 350lb in bench, but I maybe wrong. I would guess 400lbs

[Nc800guy]

I have a question about lifting. It's not really relevant to this thread but I don't want to make a new thread. Anyways, I know protein and protein-rich foods are basically what build muscle. That being said, is it important to be storing up on protein before or after lifting?

[hijump4life]

I go both, but not instantly before a workout.

I say make sure u get you get your protein after a rough workout. Personally I think it is much more important supplementing with protein after a workout. I found that it really helps with recovery and you can perform much better the following workouts. Also, I noticed that I am sore when I dont have my protein shakes or meals after a workout.

[Beto]

Yeah the protein It´s great after workout, make sure you take it an hour after you finished your workout, also about good protein brands: 100% Optimum Nutrition, myoplex and nectar, I think That protein are so good after lifting before lifting eat carbs are the best thing that you can do....... ;)


C ya

[hijump4life]

yeah ON's is good cause its basically pure protein.

I got sick of the choclate one and taste nasty so I switched to strawberry.

I personally mix my protein powder with choclate milk. As a sprinter/explosive athlete i dont feel as if daily choclate milk will harm you.