You are here: DIME Home > Sports > A Simple Circuit For Runners to Start Cross Training With Weights


A Simple Circuit For Runners to Start Cross Training With Weights

Cross training is a very effective method for staying healthy and boosting your athletic performance. One of the best things that a runner can implement into their training schedule is regular weight lifting sessions. This workout will work all of the major muscle groups in your body and can serve as a good introduction to lifting weights.

Author: Blaine Moore
Date: Mar 27, 2011 - 10:27:07 AM


Printer FriendlyPrinter friendly page

Cross training is a very effective method for staying healthy and boosting your athletic performance. One of the best things that a runner can implement into their training schedule is regular weight lifting sessions.



It is inadvisable to just jump right into lifting if you have never lifted before or after a layoff of some months without lifting weights. Instead, you should spend 2 to 4 weeks on a specific workout that gets your muscles used to the motions and stresses that are unique to lifting weights and which are much different from pounding out miles on the trails or pavement.



The following workout is good for people who have not lifted for some time, or who have never lifted before, and want to ease their way back into it safely.



If you have never lifted weights before, write this workout down and bring it to a gym where one of the personal trainers can teach you how to do each specific exercise. You can expect to spend 5 to 6 minutes per circuit.



If you are a complete novice to weight lifting, then start out by doing 1 circuit the first week, and then 2 circuits the second and third weeks. If you have experience weight lifting but have not been lifting for a while, then you can start with 2 circuits the first week and then do 3 circuits the third week.



This workout is done as a circuit, which means that you perform a set of each exercise and then immediately start the next exercise with as little rest as possible. You can either rest for a few minutes between circuits, or just continue with the first exercise if you are doing more than one circuit.



This workout is designed to hit all of the major muscle groups in your body by working similar muscles a few sets apart from one another. This way, you will have had plenty of rest to do 3 sets continuously with no rest in between circuits if you want.



For exercises that are not relying solely on bodyweight, you want to choose dumbbells that you can comfortably lift 15 times. You will do each set for 30 seconds, no matter how many repetitions you have done.



Start with some type of warm-up, such as a jig jog on a treadmill or easy spinning on an exercise bike. You want to get your blood flowing. One mile on a treadmill should be good, or 10 minutes on an exercise bike. Between exercises, you should drink plenty of water. Aim for at least 10 to 11 ounces of water per circuit.



The circuit goes as follows:

  1. Jumping Jacks

  2. Body-Weight Squat (advanced: use dumbbells)

  3. Bench Press

  4. Body-Weight Lunges (advanced: use dumbbells)

  5. Deadlift

  6. Bent Over Row

  7. Crunches (advanced: swiss ball crunches)

  8. Pushups

  9. Medicine Ball Twists (you can substitute a light dumbbell)



That is one circuit. If possible, try to do these in order, but if you mess up and do something out of order you can just continue where you left off and do the one you skipped in the spot of the exercise that you accidentally did.



Remember, the idea is not to lift a lot of weight. The idea is to get your muscles used to the motions used in weight lifting so that you do not pull something in your first week or two. Each exercise is for however many reps you can complete in 30 seconds, but it is not a race so don't worry if you take your time. Your individual muscles will have plenty of time to rest between their own personal sets so you should feel good throughout the workout. Don't worry if you elevate your heart rate a bit because you are not stopping and resting.



The most important thing to remember after any weight lifting workout is to eat something. If you do not eat anything after your workout, you may as well not have gone. You don't have to get fancy; a granola bar or banana is fine, or else fruit juice or a protein shake if they are available. Within half an hour to an hour after you finish lifting try to eat something that is a little more substantial.



Remember to drink plenty of water in the hours following your workout. By keeping yourself well hydrated and providing a small but steady stream of food in the hours following your workout, your muscles will have a chance to repair the damage that you have done to them.



Your muscles may be a little sore for a few days following the workout. When you are just getting started, it's okay to wait for the soreness to go away before doing another workout; within a few weeks, that soreness will only last for a very short time and you will be ready to start increasing your workload.

Are your workouts a waste of time? Download The 3 Components of an Effective Workout and learn how you are sabotaging yourself every time you exercise.



Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience that he shares on his blog at Run To Win.com.



View all articles by Blaine Moore

Link to this article:

Code to copy: <a href="http://www.dime-co.com/sports/A-Simple-Circuit-For-Runners-to-Start-Cross-Training-With-Weights.shtml">A Simple Circuit For Runners to Start Cross Training With Weights</a>




Related Articles...

Whitewater Rafting: A Sport for All Ages

Jul 13, 2011 - 2:45:19 PM

... [Read the full story]

Undersea Wonders

May 18, 2011 - 6:42:56 AM

Two thirds of our planet is an unexplored utopia for all mankind. It has the biggest population of living things from the animal and the plant kingdom. Its treasures and secrets are still waiting to be discovered even after a long time of investigation and excavation.... [Read the full story]

How To Choose Bowling Balls

May 3, 2011 - 4:18:10 PM

Bowling has been a sport growing in popularity since the first rules were established in 1895 in New York City. It is estimated that there are ninety five million people residing in almost one hundred countries around the globe enjoy the sport of bowling. Among the equipment required to play this sport, one of the most intrinsic elements is the ball. Bowling balls have evolved over the years to accommodate players of different genders, ages, sizes and even rolling styles. By knowing what to look for in a ball, you can be sure to invest in a model to meet all of your bowling needs and goals.... [Read the full story]

Inviting Kids To Appreciate Nature With The Right Equipment

Apr 25, 2011 - 9:03:33 AM

Nature is a gorgeous and intriguing thing, able to bring joy to the worlds of many people. It is for this reason a large number of people have fallen in love with nature and all the appeal it holds and often a quick stroll in a stunning destination is sufficient to keep at bay any stress or concern looming, and it can often place issues in life into perspective as well.... [Read the full story]


Newest Articles in Popular Topics:

Business & Marketing Computers & the Internet Entertainment Health & Fitness
Finding Ways To Save Money And Maximize Revenue In Business
Cooper's Golf Park Tees Off Their New Website
Fiinovation Adjudged CSR Team of the Year & Caring Company at World CSR Day
Reasons Why Kale Realty is the Best Real Estate Firm in All of Chicago
Montreal Tech Startup Kangaroo Rewards Launches Mobile Loyalty Program for Local Merchants
It is time we break out of the SEO Shelter
3 Strong Reasons You Should Start Your Own Blog
Evolve Your Career With CompTIA A+ Certification Exam
High speed VMware Backups - Powered by UltraBlaze() from Vembu
Things to Consider When Selecting a Domain Name for Your Website
Fling Boom "Launches" This Holiday Season
Beautiful Abstract Canvas Art is Up for Grabs
Buying Art as a Gift: Tips From an Expert
Complete Guide to the 2014 Gatlinburg Fine Arts Festival Released by Jackson Mountain Homes
Learn Blues Music Online-Alternative to Traditional Piano Lessons
Causes and Treatment of Acne
What Type Of Constipation Home Remedies Are There?
Manual Wheelchairs: Buying One
Instant Facelift with Dental Implants
Lasik Surgery Leading Correction Of Vision Issues

Home & Family

Shopping

Sports

Travel
Enhance Your Learning Experience Through Best Responsive Elearning Development Tools
Best Apps for Learning German
Esvees is Cranbourne's Elite Hair Dressing Company
Ozone Generator
Practical Tips When Choosing Gates and Gate Openers for Your Home or Business
Why Cases are Required for Mobile Phones?
Are Dealership Services Worth It?
2015 Jeep Grand Cherokee Named Must-Shop SUV for Towing from AutoTrader.com
Online Selling With An Appraisal Advantage
Macsome AudioBook Converter released New Version V2.0.4
Aditi Ashok signs off with a double
Softball Coaching: Avoid Becoming A Nattering Nabob of Negativity
Softball Coaching Tips - The Funnel Approach
Pick Up Specialized Advice on Jumping Exercises Which Are Highly Effective
Vertical Jump Training Tactics to Increase Your Athletic Performance
Tips for Choosing the Right Paris Short Lets
Hostels - the best choice for working womens and college students
Perfect holiday? Book a cruise and sail in Croatia!
Say Aloha to Your Best Vacation Ever with Kohala Coast Properties
The Perfect Guide for a Fantastic Family Trip to Kansas City

 



Follow & Share Your Favorite Video Articles

Tell a Friend About This Site



Chamber of Commerce - on the Web logo



Subscribe to the eMarket SmartsTM Newsletter in order to keep up to date with what's happening with dime-co.com, get the emails on new video articles, featured articles, and more. Your privacy is always protected. We never rent, sell or trade your private information

:
:

Service provided by GetResponse Autoresponders


Recommended Associates


Latest Articles in All Categories


Putting Up a Small Commercial Printing Business
So You Might Be Unemployed And Desire To Become A San Francisco Real Estate Investor Now
Meditation and Mindfulness: Dealing With Emotion
CPA Websites: Five Essential Ideas for Composing Convincing Articles
Set Goals In Order to Come Up With Your Action Plan
Is the Air in Your Home Safe to Breathe?
Coarse Fishing Tackle Review: The JW Young 13ft Trotter Rod
Section 1031 Exchanges For San Diego Real Estate Investors
Phoenix Real Estate Investing For Highest Possible Earnings
Legendary are the Volk Racing TE37 Wheels
Developing the Next Generation Wall Station (ChaseDesk™) for Healthcare - A Case Study
What are step down transformers?
Introducing Sharehype, the Revolutionary Tool for Online Marketers
Rewards To Shopping For Austin Real Estate On The Web
Hydroponics for Beginners



Do you write?

Would you like submit your articles and have them approved on a priority status? Find out more about how you can become a Priority author for pennies a day! Click here.

Dime-co.com Home
  • Business (9328)
  • Computers & The Internet (5740)
  • Entertainment (1348)
  • Family (958)
  • Finance (1963)
  • Health (4246)
  • Home and Living (6670)
  • Marketing (6113)
  • Shopping & Product Reviews (2624)
  • Sports (694)
  • Travel and Vacations (1689)
  • Video Articles (1)
  • Editors Pick (1)