What is a good upper body workout plan for a track long distance runner looking to build overall strength?

Question

I'm a 16 year old sophmore competitive track/cross country runner. (2:03 800m 17:45 5K) Recently ive really been training hard for the next seasons to improve unlike freshmen year. During the week i usually run 5/7 days that usually consist of fast paced 3.5 miles, 6 miles, and 8 or 9 miles. (cross country is coming up track is different workouts) My coach and other sources has told me to work on upper body strength so for the last 2 months i have been trying to workout but also keep up running, 3/7 days of the week usualy. They consist of curls, bench press, shoulder press, sit ups, pulldowns, pec fly, jump rope, and rows. Limit them to 10-12 reps and focus on weight. I am using a outdated home workout system for now but will soon be able to use the school gym. Ive seen minor improvments like abs and biceps, but i want to know how to do it right for sure because of other articles ive been reading. I want to focus running mainly but also be able to have a decent upper body. (Looks and improvment) If anyone could link me a good site or page for a nice planned proven workout that lets me build my upper body but will let me keep my running training as it is or even give me some tips id be happy. I know how to train with running but with upper body im clueless.
-How long should i be?
-How heavy should i be lifting?
-Reps?
-How much a week?
-Read that curls are "bad"?
-How to combine two without overtraining?
Thank you.

Answer 1

Ive been there! And this is hard to say but most high school coaches have no clue how the weight room correlates to running performance and you should not take what they say in that regard too serious. I remember being in your shoes and having the same issues only to get to college and realize not only were they not in the ball park, they didnt even make it to the parking lot.

Luckily they didnt do too much irreversible damage and i picked up the decathlon requiring me to be some what of a brute.

When it comes to running ,muscle doesnt matter! What matters is strength and stability. The more stable you're body is the pore efficient you'll run and if your go far with running, especially distance, you'll learn efficiency is everything. Strength is also a secret weapon when it comes to young runners. It allows for longer strides, more power, and a great kick usually. Both of these can be developed with weights but only at advanced stages and even then you would stay away from all non functional exercises such as curls (they slow you down). The key is to build a great base with these exercises, the gains will be great.

Body Squats

Wall Sits

Pullups

Push Ups

lunges

Hops up bleachers, one step at a time (more isnt better) if you have endurance but not much speed or a short stride this will do more for your times than any running of strength workout



I absolutely love helping young runners and if your serious about T&F/XC and have any questions feel free to email me at [e-mail], i spent too much of my life studying everything from shot put to 10ks no point in it going to waste

Answer 2

Upper body strength is great but make sure to also be doing functional things for your lower body like bodyweight squats, lunges and the runner's touch exercise (you can google it).

For upper body, I think the best thing you can do for yourself is to not use machines. You do want to target all the big muscles, but by using freeweights you'll also get all the small stabilizing muscles that will help the most with your running.

I'd say bench press, pullups, shoulder press with free weights, upright rows, bent rows, shoulder flies, tricep kick backs, bicep curls,dips, planks and situps should be what you do.

They are more functional than what you have been doing and will help you gain helpful muscle instead of bulk. Google them if you don't know what they are.

So- you should continue lifting 3 days a week, but seperate it: back and bis and abs one day, shoulders tris and abs another, and then chest, abs and light leg day.

I can't tell you how heay to lift because I don't know how strong you are. Do 3 sets of 8 reps- start out with a lighter weight and increase so that your last set is hard to finish. I'm sure you'll be able to figure that out with a few tries.

Curls aren't bad, they're just not really functional for running. It's not needed but not 'bad'.

I'd say it's hard to overtrain lifting when you're lifting for running. As long as you don't start lifting every other day in the middle of the season you're fine. If, however, you find a soreness start to settle in that doesn't leave for more than 2 days, take some time off to recover.

Good luck :)

Answer 3

Push ups and jump rope!