Weight Training Tip: Lift how you Run

One ERR member is a State Champion wrestler. In the Fall he is headed to Oklahoma. Some of you would like to have his upper body strength and this would serve us all well when we reach down for something extra in those final meters or just find our legs failing us as we top a hill. When devising a weight workout, consider how much time you have and what the purpose is. There is no point in trying to do a 45 minute workout if you do not plan on devoting that time to the workout several times each week. Initially, we encourage you to focus on three or four exercises that are guaranteed to pay dividends.

7 Simple Rules:

• KEEP IT SIMPLE - IF YOU DO NOT KEEP IT SIMPLE, YOU PROBABLY WANT DO IT.
• FIND A PARTNER - THIS WILL HELP KEEP YOU TRUE TO THE WORKOUT AND ALSO GIVE YOU A SPOTTER ON CERTAIN EXERCISES.
• STICK TO THE ROUTINE - IT IS EASY TO GET DISTRACTED AT THE LOCAL GYM. KEEP YOUR FOCUS. IF YOU WANT TO SWIM OR PLAY RAQUETBALL, TREAT THAT AS A REWARD FOR AFTERWARDS.
• MINIMUM - WORKING OUT ONCE EACH WEEK IS JUST ENOUGH TO KEEP YOU PERPETUALLY SORE. IF YOU ARE GOING TO DO IT, DO IT THREE TIMES EACH WEEK.
• OFF DAYS - ON DAYS YOU DO NOT LIFT, DO THREE SETS OF PUSH-UPS IN 15 MINUTES.
• ALWAYS LIFT AFTER RUNNING, NEVER BEFORE. THIS WILL KEEP CHANCES OF INJURY LOW. RUNNING AFTER LIFTING GREATLY INCREASES THE CHANCE OF PULLED OR STRAINED MUSCLES AND LIGAMENTS.
• DON'T LIFT INSTEAD OF RUNNING, BUT INCORPORATE LIFTING INTO YOUR TRAINING REGIMEN. IT WILL NOT SUBSTITUTE FOR GETTING OUT THERE AND RUNNING BUT WILL STRENGTHEN YOUR BODY AND ENDURANCE

Technique:
Poor technique can result in injuries. Try to lift in front of a mirror. This is not vain. It is the right way to lift. Also, ask your partner to pay attention and tell you if they spot poor technique. Also, remember, do not lift in a quick, jerking motion. Instead, be smooth in your motion, counting 3 seconds as you lift it and 5 as you take the weight back down. Lifting a weight in 2 - 3sets of 8 -12 repetitions is good.

Exercises to Focus on:
Bench Press - Of the presses (military press and bench press) we prefer the bench press.

Curls - It is natural and right for runners to want to work on their arms and curls are a great place to start. Instead of lifting a bar (with palms facing your chest), use dumbbells and rotate your arm so that your thumb touches your shoulder as you lift the weight. This motion resembles the motion of your arms when you run.

Lateral Pull Down - This exercise will strengthen your shoulders and lats. If you feel tension across your shoulder blades when you run, add this exercise to your routine. Upright Rows - Not many of you are doing this exercise. It is the last one to add, but will pay dividends as you find new strength from it. The exercise can be done with either a bar or dumbbells. Be sure not to rock when lifting the weight up from your waist and out as it then comes back to your chest. Hold it there for one second before slowly rowing the weight back to your waist.

If you do not have access to a gym, simply double up on your push ups. Frankly, if we could pick one upper body exercise for runners. it would be dips. They are the best single exercise. This exercise will strengthen your arms, chest and shoulders (Secret: The Lester's have a dip bar out by their swing set - you can use it after running at their house).

Why are arms so important? They help keep a balance for your whole body, will drive your body to stay on-tempo. If you start with strong arm movement, your legs are sure to follow.

Lifting with your legs (leg press, leg curls and squats) can be benefitial, especially those with injury prone legs and need to strengthen those muscles back up (Both Coach Jones and Coach Ward are perfect examples of this, needing to strenthen around their knees). Including leg lifting adds an extra stress to your legs, and if you feel sore, this should be the first thing you cut off. Its debatable the benefits of leg lifting and distance running, but there is no doubt that the main source of your strength for your legs comes from running.

Eldersburg Rogue Runners build Timers Stand

Club member Jack Mull built a timer's stand donated to the Liberty High School Track & Field team. The timer's stand sits outside the track and was used at the school this past spring when they hosted their first home meet in 4 years. The Liberty Track Team also used Meet Manager software bought by the club that helped make the meet run very smoothly.

ERR becomes a member of FARC

The Eldersburg Rogue Runners are now a member of the Freedom Area Rec Council. This partnership should help both groups in reaching their goals in helping the community.

ERR organizes Rogue Race for Labor Day Weekend

Joe Riebau, Pete Lester, Dan Jones and Bobby Ward have been laying the groundwork out for a road race in Eldersburg on September 6th. For info, check out info on this site at www.errun.org/LaborDay5K.asp. ERR is in search of sponsors, as well as volunteers. If you can help in any way, please contact Joe Riebau (labordayrace@errun.org) or Pete Lester (president@errun.org).

Rodriguez family does well at MCVET Race

The Rodriguez family made it a family affair at the MCVET 5K/10K roadrace early on a Sunday Morning. Miguel and his son Dan ran the 5K, his daughter Kaitlin ran the 10K, and his wife, Sue, was there taking pictures. All three ran personal records, while Dan and Kaitlin both took home awards for their age groups.

Goodluck to Seniors

Several individuals that have been involved in the club will be graduating from High School this year and moving on to College next year. Some of them include:

• Pete Lester graduates from Liberty and is headed to James Madison
• Chris Mead and Mike Cook graduate from Century
• Steve Mullens and Chris DeVilbiss graduate from Liberty and are headed to Oklahoma University
• Brittany Bowen and Phil Grapes graduate from Liberty
• Troy & Ben Massage graduate from Liberty and are headed to West Point
• Karl Blessing graduates from Liberty and is headed to Seton Hall
• Mike Seipp graduates from Liberty and is headed to the Naval Academy