Working out: Helpful or hinduring?

[10milesiseasy]

One of my favorite things to do is to work out and build mass. If I continue to mass work out would it make me slower in xc or would the extra muscle help me out?

[Mr. Brightside]

Distance running is all about metabolism. Guys like Chris Solinsky with a huge mass and powerfull stride can run the same kind of times as guys like Robert Cheseret who has a super thin body and graceful strike. It all depends...

[10milesiseasy]

That's what I was thinkin but you hardly see any mass training guys finish in the top three. They are usually in the back. I'm wondering because I have a great chance to come up big in xc the next two years but I think my hieght(5'7 1/2" with short legs, doesn't make for a good far stride like most cross country runners) and my mass training will take me down.

[Mr. Brightside]

Solinsky is big, and he won indoor NCAA's in the 3k. If you like to lift, then do endurance lifting. Stuff like 2x20 reps of light weight 2-3x a week. You will grow defined and feel just as strong.

[CaryacadrunnerXC]

1-2 times a week lift: 12 x your max for 10 reps-20lbs, 11 x your max for 10 reps-10lbs, as many as you can x your max for 10 reps

2-3 times a week lift: low weight for high reps and do multiple sets

One thing to do is be sure to leave one or two days open for recovery so your muscles have a chance to rebuild. Also don't do the first one too much because while it builds strength and endurance at the same time too much can be a bad thing not just for running but your body as a whole.

[Joe]

That's what I was thinkin but you hardly see any mass training guys finish in the top three. They are usually in the back. I'm wondering because I have a great chance to come up big in xc the next two years but I think my hieght(5'7 1/2" with short legs, doesn't make for a good far stride like most cross country runners) and my mass training will take me down.

Actually guys with shorter legs tend to do better in XC, while guys with longer strides do better in track.

I don't know how mass training would affect your endurance/efficiency as a distance runner.

[AzN at LARGE]

what i do is two or so times a week, more if i have the time, workout mainly leg and core with high reps. stuff like leg extensions, toe raises, leg curls, crunches, etc.

[trojanrunna]

where is thefattys when you need him? he knows everything about this.

[watchout]

Someone should post that "ideal weight chart" thing that we had on the old forum. It was helpful, and would give you a good idea on what you want to keep your weight around. If I remember right, it's 5'0 = 110 + 5.25 lbs./inch ... but I don't think that is right, and that is for general public. 8% less for distance runners? Anyways, that's one way to think about because if you are too far above it, then you might want to cut back on the bulk building, but if not then keep going if you want, it'll be fine. The way I see it, the muscle will help you more than hurt you anyways, just as long as you keep up your endurance training to match it.

[clifbar]

My coach has distance runners do upper body lifting. I think it may help with your running form and your kick at the end of a race.

[AzN at LARGE]

My coach has distance runners do upper body lifting. I think it may help with your running form and your kick at the end of a race.
Now this may be helpful for all i know, but I remember reading somewhere that upper body lifting would really only be helpful for the top 1% of runners. I guess this would be because it does so little that unless you are at such a high level, it is just wasted energy.