running/weight and performance

32 watchers

controversial Nov 2010 1:16pm, 23 Nov 2010 9,059 posts	0 controversial Kate -> i would PB even more if i didn't have that weight
Fat Jase Nov 2010 1:16pm, 23 Nov 2010 184 posts	0 Fat Jase I always thought that 10 - 12 reps was ofr body buliding and 15 plus was for muslce endurance. You are right about the power 4 - 6 reps at 80% 1 rep max.
Naomi P Nov 2010 1:22pm, 23 Nov 2010 7,401 posts	0 Naomi P I'd agree with Fat Jase, it's low weight and high reps for muscle endurance which is better suited to longer distance running. High weights and low reps if you're a sprinter.
SPR™ Nov 2010 1:28pm, 23 Nov 2010 12,700 posts	0 SPR™ I run for endurance, gym for strength, therefore high weight/low reps is better.
monki Nov 2010 2:59pm, 23 Nov 2010 903 posts	0 monki I've PBd at all distances up to marathon in the past six weeks having lost up to 10kgs on the respective course bests (the 5k and the marathon were over courses I'd run before). I was very disappointed with my new half PB - about 3m 30 better, compared to my new 10k PB (2mins better), as I was a further 2.5kg lighter than the 10k race four weeks earlier. The difference is that the target race (Abingdon) was trained for, which scooped up the 5k PB (parkrun in the middle of a LSR), and I still had the core speed for the 10k the following week. Since that 10k, while I've lost more weight, I've hardly trained - so I got _some_ improvement from the weight loss, but it would undoubtedly have been more if I'd put more work in - WAVA comparisons suggest I could/should have run the half this weekend at least 2 mins faster. PS One side effect of this weight loss is that I no longer feel remotely special as a runner. Running sub 45 10k or sub 3:50 mara when you're 16.5 stone feels like an achievement. Now I just feel like an overweight runner.
hellen Nov 2010 3:39pm, 23 Nov 2010 9,065 posts	0 hellen Body pump is good for weights, low weight high reps, you dont have to think about what you are doing as someone shouts it out! all major muscle groups are covered
controversial Nov 2010 3:41pm, 23 Nov 2010 9,067 posts	0 controversial and major embarrassment for blokes too!
hellen Nov 2010 4:07pm, 23 Nov 2010 9,067 posts	0 hellen especially when women lift heavier weights!
BigChiefRunningBore Nov 2010 4:19pm, 23 Nov 2010 13,347 posts	0 BigChiefRunningBore I like the way Monki finds the downsides of his fab efforts!
Gritts Nov 2010 5:06pm, 23 Nov 2010 573 posts	0 Gritts I've always trained on the basis that 10-12 reps are for maintence of current build & 15+ for strength / endurance without additional muscle gain.