Weight training - waste of time?

I try and do weight training at least 3 days a week, I always get at least one day in, most of the time I can only manage two day a week. Here is my routine, all 3 sets, 45 seconds rest between

1. Bench Press
2. Leg Extensions
3. Shoulder Shrugs using Preacher Bar
4. Leg Extensions
5. Dumbell flies
6. Preacher Curls
7. Vertical Knee Raises

I was doing pyramids for a while doing one particular body part each workout but it got to be too time consuming, so I started doing the multiple body parts in one session. I find that weight training is good cross training, and as I normally cannot get in any weekend runs, I have the equipment in my basement so I can bring the kids down with me and pound some steel as my Mike calls it. I also enjoy weight training because I get to work out the whole body as opposed to the legs, and heart/lungs.

Well, I've been playing at free-weights for years, but have never had the whole-body experience until recently. I've joined a health club and they've got all kinds of neat machines for all different areas of the body, and I can see now why some get hooked.

They have these things called "Hammer Strength", and there's a different machine for each muscle group, and I just do my 3 sets of 12-15 reps and move on to the next one. They take me about 50 minutes to finish, and then I run on the track.

I am not, and could never be ( :cry: ) a performance runner. I'm just too frigging slow. I have been running for almost 4 years now and I still only run an 8-minute mile. Pretty pathetic, I know, and not even considered a runner by most elite runners.

But I do enjoy the feeling of lifting... even just in the week I've been doing it I've noticed a difference in the look and feel of my body. I could really develop a great personal body image if I keep this up. When I can't get my big head through doorways anymore, somebody stop me! ;)

I have to second and third the opinions that weights are a good addition to your training program. I've been lifting on and off for years, and I really enjoy it! Like Laur said, for women it is not so much about "bulking up" as toning and building just enough muscle to be sexy without looking like an Amazon, which requires more time and dedication than any runner would be willing to devote. I too am pretty slow and have no designs on being a competitive elite runner, although I'd like to be an age grouper someday, I like shiny things!! hehehe But the weight training is great for helping to prevent injury, as it not only strengthens your muscles, but your tendons, ligaments and joints as well. I think it really depends on where your running aspirations lie. I know a lot of people who are a little bigger muscle wise than the scrawny 100 lb marathon types and are still pretty fast (and look great!)

I think Greg's program is a good one for runners, it emphasizes basic core strength without being too long and involved to squeeze into a schedule. Since I have been benched I am trying to lift 4x/week but some weeks only manage 2-3. I do upper body concentration twice a week and full body twice a week, usually once on the weekend since the routine takes longer. I do a combination of machines and free weights, since I think different body parts , at least for me, respond better to different exercises, plus I can't do squats and lunges because I have bad knees so I need leg press and hack squat machines for that. Plus, I have a big jock ego and I like the fact that I can haul way more weight on the machines.....hehehehe I like to watch a guy's face when he gets off the leg press and I have to increase his plates! <snicker>

Genie/Laur:

If the kids can manage to cooperate, and not get into any trouble, I can usually manage to do all of my routine in about 30-35 minutes. My exercises are all with free weights and dumbells. I have a chinup bar posted between at the entrance of the garage door where I do my verticals. As a warm up exercise I do 40 crunches on the weight bench leaning on a declined angle.

I already have some bulk from years of training for football and rugby - so now i do three days a week, 2 sets each exercise, 10-12 reps. I don't think it hinders my running at all - it compliments it, especially weight training the legs.

I think so too!!! I know some pretty fast Clydes that are strong as anything and over the weight limit from muscle, not fat!

I say, whatever makes us stronger makes us better......and look what it does for your positive self-image!

I think the weights have helped me considerably. Not any where near an elite runner though so I can't comment on that. Not afraid to run with my shirt off either....