RUNNING & WEIGHT TRAINING PEACHTREE CITY RUNNING CLUB PRESENTED BY: JOE DOMALESKI JUNE 3, 2013

TOPICS •  My Wake-Up Call •  Myths •  Key Running Workouts •  Key Weight Training Concepts •  Integrating Running with Weight Training •  Suggested Reading

•  When I was heavier and slower, I was out-of-breath and sluggish

•  When I was smaller and faster, I continually got injured and sick

•  It didn’t seem healthy I could do an Ironman, yet not do pull-ups

•  More and more research is indicating that cardio training alone is necessary but not sufficient for good health

•  The “visual” test – did I look healthy? •  The “feeling” test – did I feel healthy? PS - Everything you want to know about me and my family was published in the November/December 2012 edition of our club newsletter – The LEGacy.

MY WAKE-UP CALL Fat Joe

Skinny Joe

•  Weight lifting makes you big, bulky and slow

•  Runners don’t need to do resistance training

•  The only way to get faster is run more and run faster

•  Runners should use light weights •  Runners should only lift during

the off-season •  Weight lifters aren’t fast runners •  Weight lifters can’t run and

runners can’t lift

MYTHS

•  Intervals – best for overall fitness and speed

•  Tempo – build stamina and LT velocity

•  Long – build endurance and efficiency

TYPICAL PACES:

1600m repeats 10K – 35-40 sec./mile

800m repeats 10K – 45-50 sec./mile

400m repeats 10K – 55-60 sec./mile

Mid-Tempo (3-4 miles) 10K + 15-20 sec./mile

Long Run (12+ miles) 10K + 60-85 sec./mile

From: Run Less, Run Faster

KEY RUNNING WORKOUTS

•  Muscular mass vs. strength vs. endurance

•  Free-weights vs. machines

•  Major body parts •  How often & how much? •  Weight, sets, & reps •  “Classic” weights plan

•  3 sets of 8-12 reps •  Full body 2-3 x week

KEY WEIGHT TRAINING CONCEPTS

•  Plan around your key running workouts •  Don’t be afraid to lift heavy, it’s the only way to

get stronger

•  Never run the day after a hard leg workout

•  Lift, refuel, run if you have to double-up •  Eat more protein and consider BCAA &

Creatine. Protein repairs muscle. Carbs are fuel.

•  Form is more important than weight, but that’s pretty important too. Pay attention to your body

•  Don’t forget flexibility training, it’ll make you a better runner & lifter

•  Change things up on the road and in the gym so you don’t plateau and HAVE FUN!

INTEGRATING RUNNING WITH WEIGHT TRAINING Healthy Joe

doing lunges with Mrs. D’s help

SUGGESTED READING

The Runner’s Body by: Ross Tucker, PhD & Jonathan Dugas, PhD

Encyclopedia of Muscle & Strength by: Jim Stoppani, PhD

Run Less, Run Faster by: Bill Pierce EdD, Scott Murr EdD, Ray Moss PhD