Ok so here's a background, I'm obviously a runner but i also just enjoy working out and having a fit body. I am pretty muscular for a distance runner weighing about 160 or so and when I work out I focus on building lean muscle, but not to much, also toning it as much as possible through high repetit...

Hey it's what teams have been doing for years and it seems to work. I wish we didn't have to run 6 days a week either but we do. For marathon runners though they run a large amount of mile every day though, a good practice for us is 10 tops and that could maybe be 3 times a week.

We run 5k races sometimes a bit over. Even though I understand what your saying, for this sport you have to get miles in.

I'm not exactly sure what your asking but I'll try to give an answer. I run high school cross country but It's a very competitive team. This is 3rd year of varsity but the past two we have won sectional titles, which is basically league championships to describe it. Also the past year we went to sta...

Well I understand 23 pounds is a lot to gain and its a very long term goal I just wanted to find how to get on track for it. I'll have to work some of your suggested exercises in but for the time being I only have free weights at home. Once school starts in a week or two I'll be hitting our gym most...

You should defiantly do these exercises they are so helpful with running and help prevent injuries. Do every exercise at a low weight but I repetition before running if you do it on the same day.

Boopster wrote:Weights first, cardio last

This is the only way I can work out.

Well now that the new cross country season has started I am running 6 days a week and burning major calories, but what to do about weight training? For about 3 weeks now I have switched crunches out with abdominal free weight exercises and sets of butterfly kicks. I accompany this with bicep and tri...

That is mainly for long easy runs as the hill or interval training is meant to be at a harder pace for a shorter distance. For the time for resting I would say start with 10 min. in between or more if you need it. After a few times doing this try to lower your rest time and running times. Remember a...

I'm just going to copy a response I made to another person with a similar question. This is a workout that goes for any type of runner and I find it to be very affective. What is your best 5k time? I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is poss...

Thanks Clem, I'll try to fit some of the exercises in that article into workout. One thing I really need help with is how many times should I workout a week? Researching this has gotten me mixed answer and I'm just not sure which one is the right one.

What is your best 5k time? I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is possibly lengthening your stride but be careful with this as a bad stride leads to injuries. The main thing you want to do is run as many miles as you can. I would say run 6 d...

Keep a good form meaning head looking up, arms not crossing, and just stay loose. The best way I found to guarantee not getting cramps is strengthening your core. This is what works for me and it's helped me win two sectional championships and go to states for cross country.

So Basically I'm looking to get a six pack and have a very toned and defined body all around. Being a serious runner I'm not looking to bulk up much but I would like to have a bit more upper body muscle.I strive to workout 5 times a week but sometimes fall short. workout is specifically for the sake...