for distance running, you don't need additional leg weight-lifting. The running (and cycling, if you're training for a tri) is enough to get your legs strong and tone, and lean. Doing lots of squats and leg work will/can bulk up your legs, which you don't need unless you're a sprinter.

If you really want too, doing some leg work won't hurt, though. Doing some work on the squat machine, hamstring extensions, quad curls, and calf raises is ok, but keep the weight relatively light and the reps high.

Actually - I would recommend doing calf raises. Having strong calves is always a good thing. It helps with hill running and helps prevent shin splints.

5/26/2009 4:34:44 PM

upper body especially core is important. don't waste time working legs. having a good core will go a long way though.

5/26/2009 10:11:08 PM

My calves are actually really strong/well developed because I run on the balls of my feet.

5/26/2009 11:14:54 PM

^ do you do this over distance? Did it come naturally or did you have to develop it.

^^^ What exactly causes shin splints anyway? I would've figured it is under-developed shin muscles or an imbalance between the two, but I always just ran through them till the pain stopped . . . which usually took a week or two.

5/26/2009 11:23:06 PM

Just how I always ran, has worked well for me and I haven't had problems with shin splints or anything. Haven't done marathon distance but I've done half-marathons with no side-effects.

5/26/2009 11:30:50 PM

shin splints happen when the muscles on the front of your shin bone (tibia?) start getting torn away, tiny bits at a time, from the bone. They say the most common cause in runners i when you are a heel striker and you allow the rest of your foot to "slap" on the ground. The slapping of the foot starts putting stress on the muscles in the shin. So if you are a toe-runner or you have a smooth, controlled gait, it should lessen, but not eliminate the chances to get shin splints.

it is possible, though, that untreated shin splints can lead to bone problems like stress fractures, so if they hurt for too long, don't continue to run through them.

5/27/2009 8:17:16 AM

yeah, I would only get them after I hadn't run in a while and my form had gone to shit. That makes sense.

5/27/2009 9:24:11 AM

Quote :

"What exactly causes shin splints anyway?"

I always thought that shin splints were from improper support. When I ran cross country in highschool, I always had pretty good running shoes and never got shin splints. But as soon as I put my soccer cleats on, my shins started killing me. My Cleats always have the worst support but I never wanted to give them up because I felt really comfortable in them otherwise.

And even now when I run in my running shoes I get very little problems in my shins

5/27/2009 9:52:37 AM

depends how you define "support", then. The different shapes of the cleats vs. running shoes will affect how your foot hits the ground and the stresses on your muscles.

Also, sports like soccer, tennis and basketball are a lot different than distance running. In those sports, you're doing a lot of quick movements, starting and stopping a lot, coming to very fast, jarring stops, fast direction changes, etc., all of which slap or slam your feet to the ground. Those are more stressful on your lower legs than the predictable and consistent motions in distance running.

5/27/2009 10:10:25 AM

i get shin splints from repetitive actions not short intensity activities

5/27/2009 12:23:47 PM

Totally bailed on running a 10K this morning that I paid $30 for. I worked OT yesterday from 7:30 to 4 so I figured I could take this morning off.

Closing up May 2009 with 19 runs, 74.5 miles at a 7:47 average pace. Ran a 5K on memorial day at 23:03 and I honestly thought I might faint afterwards. I drank heavily the day before.

5/31/2009 3:58:32 PM

On the subject of shin splints. I got a pair of Vibram Five Fingers the other week, not for running so much, but more for water sports and lifting (I can't stand lifting in running shoes).

I figured I'd give them a shot running on one of the local "fitness trails". I actually really liked them. I can't handle them on pavement but the the light short runs between stations worked out nicely. I noticed that my shin muscles were working more though, but not hurting, so I'm wondering if they might not help build those muscles up.

We'll see. Anyone else have any experience running barefoot / Five Fingers?

5/31/2009 4:31:23 PM

Joe#'s has a running barefooted thread somewhere around here

and there's a website devoted to it.. http://runningbarefoot.org/ maybe?

5/31/2009 4:43:29 PM

I hate running...


but I think I'm going to start training for a half marathon

Sept 6th in VA Beach...I'll probably make a fun weekend of it

5/31/2009 4:45:18 PM

I am so much faster barefoot than I am with shoes. Yet, barefoot running is incredibly reckless. Hope it's fun.

5/31/2009 4:55:52 PM

^^^ I searched for his thread and couldn't find it. I checked out the website but the FAQ seemed kind of a dismissive "running barefoot is good, can't you see that" without any thought behind it.

^ I used these when I ran "barefoot". I'm not interested in actually going without shoes of any sort.

5/31/2009 5:16:54 PM

here's the thread:
message_topic.aspx?topic=419632

Quote :

"I figured I'd give them a shot running on one of the local "fitness trails". I actually really liked them. I can't handle them on pavement but the the light short runs between stations worked out nicely. I noticed that my shin muscles were working more though, but not hurting, so I'm wondering if they might not help build those muscles up."

running barefoot exercises muscles that have fatigued from years of wearing shoes. your feet are sore because of this, and your legs are sore because your shins are helping stabilize your body when you land on the balls of your feet (which is normal), unlike most people wearing shoes (they let the heel absorb all the force). the soreness will go away, your feet will become tougher, and you will find yourself running longer distances. you will likely also be able to run longer, faster, and farther than with running shoes. it took me almost a year before i was fully conditioned to be comfortable running any distance barefoot. ive run upwards of 12-13 miles and have hiked even farther.

i had lots of problems with running shoes, and never could find any that would let me run long distances. after starting running barefoot those problems all but went away.

Quote :

"I am so much faster barefoot than I am with shoes. Yet, barefoot running is incredibly reckless. Hope it's fun."

i think you run faster because the proper stance when barefoot is to lean forward more so than with running shoes. i dont think its reckless at all, and although the research is kinda 50/50 at this point, it's becoming very popular and people all over praise it. we didn't always wear shoes.

Quote :

"I got a pair of Vibram Five Fingers the other week"

ff's are great, and i wear them frequently if i'm going to be running any distance on pavement or gravel. you won't find much about running with them on the runningbarefoot site because those people believe that anything on your feet is bad and are hardcore against any footwear. personally i just do what feels good.

even with the fivefingers, take running slow, and gradually build up your conditioning. i had the sprint models like you posted in the picture, and recently upgraded to the kso's. im still not sure which i like better. but in addition to running and water activities, they're great for hiking also.

5/31/2009 6:10:36 PM

Quote :

"i think you run faster because the proper stance when barefoot is to lean forward more so than with running shoes. i dont think its reckless at all, and although the research is kinda 50/50 at this point, it's becoming very popular and people all over praise it. we didn't always wear shoes."

I'm not much of a runner, but I can sprint pretty well. I can sprint real well when I'm not wearing shoes; shoes slow me down. Not having shoes on really helps my toes give me an extra push.

However, I think it's reckless is because it requires a lot of attention to what you're running on. It's not like we all don't look where we're running, but when I'm barefoot I'm about three times more attentive where I'm going. Of course, I could just freeball it and not look as intently but then I'd be reckless.

We didn't always do a lot of things.. doesn't mean we haven't progressed broseph.

5/31/2009 6:36:56 PM

i dont see how paying attention to where you're going and increasing your awareness of your surroundings is reckless...

5/31/2009 6:48:22 PM

I guess if your goal of exercise is to be slow and cautious, it's not. I thought this thread was about running..

[Edited on May 31, 2009 at 11:37 PM. Reason : .]

5/31/2009 11:33:38 PM

slow... no; more cautious... yes.

as with anything else, you build up speed with experience. you learn quite quickly where you can and can't put your feet. if you don't have the mental capacity to think that fast, then maybe you should stick with shoes. jk

how'd the run go last night mr j. cash fan?

6/1/2009 7:58:18 AM

i've been getting up at 5:30 without an alarm clock and don't have to be at work until 9, so I've been running at 6am. It really is nice getting it out of the way in the morning, then eating a power breakfast afterwards. I just start from home and it takes about 1.2 miles until i hit the Black creek greenway in Cary anyway

6/3/2009 7:46:19 AM

^ Ha ha you are much better than I am... I wake up about 7 every morning and my body is not totally awake until 10. I have tried the whole running before work thing and I am so much more exhausted through out the day :-( I started running cross country in the afternoon and I guess my body just likes that better. Strangely enough, I am so much more energized for the rest of the evening. I just theorize that its a person's bio rhythm that decides when the best time for running is. Maybe certain chemicals and hormones are not fully activated in the morning for me as they are in the afternoon... Who knows...

But I have been running in this heat and it has slowed me down by 30 - 45 second per mile :-( I had been feeling as if I were out of shape all over again. I decided that I just needed to suck it up and get use to it because I am using more energy to stay cool along with running. Yesterday's run felt better considering it was like 95 yesterday And I don't run at night because of creepy night dwellers and the fact I like to eat at a decent time so I can relax in the evening with my pups :-D

Anyone else experience this heat stress thing?

6/3/2009 8:46:43 AM

im starting week 5 of my 12 week training program. i was all set to run 4 miles this morning and woke up with what feels like a sinus infection. it started a day or 2 ago and i thought it was allergies but not anymore

oh and i found out yesterday that my half marathon in SF starts between 530 - 630 am... ack! good thing i'll have a 2 hour time benefit on my side so it'll feel more like 730-830 but still

6/3/2009 9:56:09 AM

without a doubt. that is the worse part about summer running for me. when i was younger I dealt with it better, but now I have to run in the morning if I'm going to deal with it at all.

6/3/2009 10:02:09 AM

^^ you'll want it to be cooler (so early is good) the heat can take more out of you later

you gotta run a bit then swim for a few miles like me man

[Edited on June 3, 2009 at 10:04 AM. Reason : .... ]

6/3/2009 10:03:42 AM

swim bike run.

damn i love tris

6/3/2009 10:09:33 AM

the heat isnt as much of a concern as those san francisco hills

definitely scheduling a full body massage post-race

6/3/2009 10:11:09 AM

Anyone seen this - shoe with no artificial padding meant to help you strengthen and run "naturally"

http://www.thebiomproject.com/

6/3/2009 10:24:29 AM

wouldn't this
be the same thing just about?

6/3/2009 10:42:58 AM

Quote :

"^^ you'll want it to be cooler (so early is good) the heat can take more out of you later"

barring some really fluke weather, it definitely won't be hot in san francisco -- i watched some friends run this half in '07 and it was quite chilly (i was wearing a sweater and jeans) and really foggy so basically wet/misting, when one of my friends finished she was practically purple she was so cold (and yeah, it's an early start, was definitely still dark when we walked out there)

have fun though! it's a cool route along the embarcadero, over the bridge and back, and into golden gate park

6/3/2009 12:41:10 PM

Good call on it being cold, I'll have to bring layers. Another friend wants me to run the Denver half in October, any tips on running in altitude??

6/3/2009 12:51:57 PM

When I lived in CO, I really enjoyed running the high altitude... It was easy to run in the dry climate compared to NC hot humid weather. October is perfect too because its not too cold and there isnt any snow yet. But regardless if it were 90 degrees or 15, its much much easier to tolerate and I have done both

When I went to see my mom for Christmas I would run 7pm at night and temps were about 15 degrees... Not even a lung burner like it would be running in NC at 32 degrees

I guess if you decide to do it, try going about 5 days to a week in advance and let your lungs acclimate. I swear it doesn't take long at all if even 5 days.

6/3/2009 2:30:59 PM

anyone else have problems running without music in your ears?


i do. i get through it and everything but its a lot harder i feel like, im used to not hearing myself breath i guess so when i forget my ipod or its broke or whatever its alot harder for me to actually get up and go run and it just seems like more of a chore


is that common or am i just being a bitch

6/3/2009 2:33:20 PM

It's definitely common for people, especially if that's how you started running. I started by listening to music, but I've gotten to the point where I don't like it because the music will change my running pace. I'm pretty good at determining my pace based on how I feel and breathe so I don't use an iPod anymore.

6/3/2009 2:37:03 PM

Quote :

"anyone else have problems running without music in your ears?"

yeah, just what what's-his-face ^ said about pace... Hence why I put badass, screamer-like bands on my ipod and not country

I hear myself breathing and I want to die and it doesn't get my adrenaline going...

6/3/2009 3:16:40 PM

dry air hurt my throat and lungs, thick humid air is awesome...

6/4/2009 12:52:34 PM

Cold air is the best in my opinion, I love running when it's in the 40's and 50's. 30's aren't too bad either...

6/4/2009 1:15:32 PM

March and October FTW

6/4/2009 1:53:26 PM

bttt

10/12/2009 10:34:29 PM

FYI - a great site to pick up your shoes if you know what kind you like - http://www.rnjsports.com/shop/home.php

Much cheaper than most online stores/brick and mortar stores. If you've never been fitted, I still recommend that. But once you know what you like I would just order online.

[Edited on October 13, 2009 at 8:05 AM. Reason : v]

10/13/2009 8:04:30 AM

I run a hr a day, 6 days a week, equals about 7 miles.

10/13/2009 4:13:44 PM

this has prob been discussed somewhere in here. maybe someone can point me to the right page or just tell me about it if you are familiar

does anyone do this...

http://www.jeffgalloway.com/

galloway method?

11/17/2009 5:33:55 PM

Has anyone tried the Crossfit Endurance training for races?

http://crossfitendurance.com

11/17/2009 9:30:21 PM

^^ I know two guys (older, in their fifties) who used that method to qualify for the Boston marathon. Seemed to work for them, but when I run long distance, I don't like stopping so it's not for me.

Basically, run a normal pace and then at regular intervals, you walk for a short time and let your heart rate slow, then run again. Supposedly it helps you maintain a faster pace while you are running.

^ I don't know anyone who has tried it, but I read that some dude trained for an ironman triathlon on solely crossfit endurance and he actually ran a decent time.

11/18/2009 12:55:43 PM

why run when you can bike! suckers!

anyone else running in the Eve Carson memorial race this Saturday...long sleeve shirts ftw

11/18/2009 1:43:03 PM

i really want to get a road bike and train for a tri. i am getting bored with just running half marathons. but im scared to ride a bike in houston. i would need to find a park or something where i could ride. i have a very real fear of being hit by a car so road biking isn't exactly in my future, but tris are closed off!!

11/18/2009 2:42:26 PM

I get nervous riding in traffic as well so I usually drive about 20 minutes out to some country roads and ride out there. When I am training for a race, I usually ride 2-3 times a week that way. More relaxing that way.

You can also get an indoor trainer for your bike for those times you can't get outside.

11/18/2009 3:11:04 PM

FYI -

Garmin Forerunner 405 for $225 at REI

11/23/2009 4:27:36 PM

Bttt
What's everyone wearing for the cold weather runs?
I just ordered some new tights and gloves so I don't sit inside all winter

1/4/2010 6:54:44 AM