The New Rules of Lifting Book Review - Relevant For Runners?

The New Rules of Lifting is was written by Lou Schuler and Alwyn Cosgrove and presents the basic premise that it is not which muscles you work out at the gym that makes a real difference in your body, but how you move those muscles.

The New Rules of Lifting are based upon using muscles in tandem and in very natural ways, rather than isolating your muscles and working your muscles in a way that your body will never need outside of a gym. I think that the programs in the book could be especially relevant for runners looking to cross train. The book provides a year's worth of workouts comprised of 6 basic movements:

The Squat


The Deadlift


The Lunge


Pushing


Pulling


TwistingThe book is divided into six sections, but it can easily be broken into three basic parts.

Part 1

The first part of the book contains the "Facts" and "Techniques" sections, which give a very broad overview of weight lifting in general and The New Rules of Lifting specifically. There are 20 rules spelled that make up the "new rules", the first 19 of which appear in these two sections.

The six basic movements are introduced and briefly explained, and there is a specific warm-up plan that prepares the body for those six movements. I do not completely agree with how the authors feel on the importance of flexibility, but my main athletic pursuits are on the road and not in a gym.

I feel that better flexibility is important for preventing injury, and especially as a runner it can give you a competitive edge.

Part 2

The second part of the book contains the "Exercises" and "Programs". The "Exercises" section is broken into each of the six movements, where a detailed description of the movement is given. The muscles that are used to complete the movement and the necessary technique to safely complete the movement are provided for each, as well as describing the functional importance of that movement outside of the gym. There are a few different exercises shown for each movement with variations and descriptions. Most of the exercises are illustrated with black and white photos.

One of the things that bothered me about the "Exercises" section was that each exercise lists which programs that it is used in. That is a good thing, but there has been nothing but passing references to those programs up to that part of the book so the reader is left with no idea what those programs are about.

Granted, the names are not particularly complicated (Break-In, Fat Loss, Hypertrophy, and Strength levels I through III), but the first page to the "Programs" section should have been included before the "Exercises", followed by all of the exercises and then followed by the programs.

Part 3

The third part of the book contains the nutritional information. Explaining how carbohydrates, fats, and proteins are processed by the body was fairly straightforward and basic. There is a good description of how the metabolism works and time is spent describing how too much of a caloric deficit is counterproductive.

Unfortunately, the actual food lists were not particularly useful. Throughout most of the book, humor is used sparingly but well. The humor in the "Clean Eating" chapter makes the food lists next to worthless. You can go off of the "A" list of things you should definitely be incorporating into your diet, but past that the author even tells you he doesn't agree with what he is writing.

Mention of his own favorite foods would have been fine as an example that deviation is all right, but I do not want to have to read an entire description to find out that something is ranked higher than it is supposed to be.

I also completely disagree with the author's stance that caffeine is harmless.

Conclusion

The book is a great primer for beginners that will get them set off in the right direction for runners who want to cross train and incorporate a weight routine. I also think that this book would be well received by intermediate lifters such as college athletes, who may know a few programs to help them with their sports but who have not spend a lot of time developing their own programs. If you are in a funk, then it may be worth taking a look at the book no matter how experienced you are, if only for the specific programs listed in the book.

However, most experienced lifters should probably either give The New Rules of Lifting a pass or just skim it at the library as most of it is very foundational.

In my own experience, I've used a few of the fat loss programs during my marathon training to good effect and would recommend that you should start there if you are looking to improve your own racing.

Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to watch one of Blaine's coaching session DVDs online for free, head over to: http://www.RunToWin.com/freesessions/.

A Simple Circuit For Runners to Start Cross Training With Weights

Cross training is a very effective method for staying healthy and boosting your athletic performance. One of the best things that a runner can implement into their training schedule is regular weight lifting sessions.

It is inadvisable to just jump right into lifting if you have never lifted before or after a layoff of some months without lifting weights. Instead, you should spend 2 to 4 weeks on a specific workout that gets your muscles used to the motions and stresses that are unique to lifting weights and which are much different from pounding out miles on the trails or pavement.

The following workout is good for people who have not lifted for some time, or who have never lifted before, and want to ease their way back into it safely.

If you have never lifted weights before, write this workout down and bring it to a gym where one of the personal trainers can teach you how to do each specific exercise. You can expect to spend 5 to 6 minutes per circuit.

If you are a complete novice to weight lifting, then start out by doing 1 circuit the first week, and then 2 circuits the second and third weeks. If you have experience weight lifting but have not been lifting for a while, then you can start with 2 circuits the first week and then do 3 circuits the third week.

This workout is done as a circuit, which means that you perform a set of each exercise and then immediately start the next exercise with as little rest as possible. You can either rest for a few minutes between circuits, or just continue with the first exercise if you are doing more than one circuit.

This workout is designed to hit all of the major muscle groups in your body by working similar muscles a few sets apart from one another. This way, you will have had plenty of rest to do 3 sets continuously with no rest in between circuits if you want.

For exercises that are not relying solely on bodyweight, you want to choose dumbbells that you can comfortably lift 15 times. You will do each set for 30 seconds, no matter how many repetitions you have done.

Start with some type of warm-up, such as a jig jog on a treadmill or easy spinning on an exercise bike. You want to get your blood flowing. One mile on a treadmill should be good, or 10 minutes on an exercise bike. Between exercises, you should drink plenty of water. Aim for at least 10 to 11 ounces of water per circuit.

The circuit goes as follows:

Jumping Jacks



Body-Weight Squat (advanced: use dumbbells)



Bench Press



Body-Weight Lunges (advanced: use dumbbells)



Deadlift



Bent Over Row



Crunches (advanced: swiss ball crunches)



Pushups



Medicine Ball Twists(you can substitute a light dumbbell)


That is one circuit. If possible, try to do these in order, but if you mess up and do something out of order you can just continue where you left off and do the one you skipped in the spot of the exercise that you accidentally did.

Remember, the idea is not to lift a lot of weight. The idea is to get your muscles used to the motions used in weight lifting so that you do not pull something in your first week or two. Each exercise is for however many reps you can complete in 30 seconds, but it is not a race so don't worry if you take your time. Your individual muscles will have plenty of time to rest between their own personal sets so you should feel good throughout the workout. Don't worry if you elevate your heart rate a bit because you are not stopping and resting.

The most important thing to remember after any weight lifting workout is to eat something. If you do not eat anything after your workout, you may as well not have gone. You don't have to get fancy; a granola bar or banana is fine, or else fruit juice or a protein shake if they are available. Within half an hour to an hour after you finish lifting try to eat something that is a little more substantial.

Remember to drink plenty of water in the hours following your workout. By keeping yourself well hydrated and providing a small but steady stream of food in the hours following your workout, your muscles will have a chance to repair the damage that you have done to them.

Your muscles may be a little sore for a few days following the workout. When you are just getting started, it's okay to wait for the soreness to go away before doing another workout; within a few weeks, that soreness will only last for a very short time and you will be ready to start increasing your workload.

Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to get regular tips and training advice along with his his report, The 3 Components of an Effective Workout, then sign up for his newsletter at: http://www.RunToWin.com/newsletter.html

Why Runners Should Avoid Gloves, Straps and Belts in the Weight Room

Weight lifting is a great cross training exercise for runners. Training with weights helps you build muscle in ways that aren't stressed enough as a runner, which can lead to a healthier and less injury prone body that can run faster and farther.

Weight training doesn't have to be complex. As a runner, you will usually want to stick to body weight exercises or simple moves with dumbbells or barbells. There's no need to start out with expensive equipment such weight gloves, wrist straps or weight belts, which can be bad for you and should be avoided except in limited circumstances.

First, what are they?

Weight lifting gloves are padded gloves that usually have the fingers cut off, much like bicycling gloves, that help you maintain your grip on a bar.



Wrist straps are pieces of rope or leather that you wrap around your wrists and then wrap around a bar to help support heavy weights and to make it so that you do not have to rely upon your grip to keep from dropping the bar.



Weight belts are belts that you wear around your stomach and lower back. They are not used to hold your shorts up; instead, they are used to support your back so that you are less likely to contort it into a potentially dangerous position.


All three items should be used when you are lifting heavy weights at or near your maximum where there is a good possibility of not being able to maintain your grip or keep your back straight. In fact, in some cases it would be foolish not to use them.

However, for the average runner, recreational weight lifter or even the serious athlete that is not a power lifter, they should not be necessary.

Instead, you should concentrate more on building a base and lifting weights that you can handle.

I recommend my athletes that are cross training in the weight room to avoid using gloves, straps or belts for the following reasons:

They discourage good form. By relying on a foreign implement, you are not learning how to support your own back or wrists. In most situations outside of a gym, you will not have gloves, straps, or a weight belt available (or you will not think to use them if you do) and can easily hurt yourself if you are used to having extra support that is not there. Moving a heavy box, or playing outside with your kids can be a lot less pleasurable after throwing your back out.



They make exercises easier. By helping to support the weight, you are not getting the same benefits. You will not develop a better grip by supporting the bar with straps or with gloves. Your back will not get as strong if it doesn't have to do all the work of keeping a bar from moving.



They can encourage lifting too much weight. Since exercises are made easier, it can be tempting to lift more weight than you are ready for. This is especially dangerous for inexperienced weight lifters who are not really sure what they are capable of and have not perfected the proper form. They just are not ready to push their limits yet.



You only have two hands. I think that carrying a water bottle around with you at the gym is much more important than carrying extra implements, and you should carry a memo pad or other journal where you can record your workouts as well. You do not want to have to keep track of a few extra items on top of those. Granted, you could wear them from exercise to exercise, but there is no reason to wear them for exercises where they would do no good under any circumstances.



Deadlifts and squats can be safely done without a weight belt. Despite the common assertion that your back requires the extra support, people were picking things up off of the floor long before weight belts were invented. The trick is to learn good form, and to remember to use that good form while exercising. It also doesn't hurt to lift manageable and realistic weights. For near maximum weight lifts, then you would want to use a weight belt.


Every tool has its place, but for a recreational weight lifter I do not see the need for gloves, straps, or belts. For somebody just getting into weight lifting, learn the proper form and method for each exercise and try to do it without extra support. In fact, you may even want to try getting rid of your shoes while lifting to help strengthen your feet. Your muscles are meant to be used in unison, not in isolation.

A good rule of thumb is that if you can do five or more repetitions in an exercise, then you probably do not need to use gloves, straps or a weight belt. For recreational or novice weight lifters, and for most athletes, there is often little reason to need to lift weights heavy enough that you can not lift them a half dozen times per set, and so little reason to run out to purchase something you don't need before you go to the gym for the first time.

Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience, which he shares on his blog at http://news.RunToWin.com - If you would like to watch one of Blaine's coaching session DVDs online for free, head over to: http://www.RunToWin.com/freesessions/

Ten Things You May Not Know About Weight Lifting For Runners

1. Do NOT stretch before you run!

Now, before you have a coronary, let me explain. Studies support that static stretching (holding a stretch for 30-60 seconds) before physical activity can INCREASE your chances of injury and decrease your athletic performance. What should you do? Perform what we call an active warm-up prior to your run. This warm-up involves moving through ranges of motion that mimic athletic movements, while enhancing your flexibility.

2. Strength training makes you MORE flexible.

Forget about the giant bodybuilder who can't clap his hands or scratch his booty because he is simple too developed. Weight training performed properly will promote flexibility by working your joints safely through a full range of motion. This is especially important for distance runners due to the limited range of motion that distance running requires.

3. Increase strength = Increase endurance

We all have fast twitch and slow twitch muscle fibers. Fast twitch fibers are used for explosive movements (jumping, weight lifting) and slow twitch fibers are used for endurance activities (distance running). There are times when both types of fiber are necessary (running up a short steep hill in the middle of a 10K). The better conditioned your fast twitch fibers, they slower they will be to reach fatigue, thus making you faster over a longer period of time.

4. Crunches make you slow!

We could all work on our posture these days. With all of the sitting we do, it's no wonder that tight hips and rounded shoulders are not all that uncommon. Crunches, by nature, mimic poor posture. The last thing we want to do is include an exercise that will exacerbate poor posture. A far better choice is planks (front and side). Planks will make your abs look great and train your core to stabilize in the correct position.

5. The opposite game - contra lateral lifting

Running takes place on one leg with one arm forward. Try to train your body with weights in the same manner. Example: hold a weight in your right hand

and step up to a box with your left leg. This works your core musculature and builds coordination for running.

6. Stroke it!

Studies support that weight training can increase the stroke volume of your most important muscle. If your heart can pump more blood with each stroke, it won't have to work as hard over the course of a race or run.

7. I like big butts and I cannot lie! It's your most important muscle.

Your hips are actually part of your core! Also, your hip complex contains some of your largest and most powerful muscles. If you want to run fast and have healthy knees, back and feet, you need to build strength in your hips. This can be addressed with lunge and squat variations a few times a week.

8. Sitting stinks! Daily posture habits make a huge difference!

Like I mentioned in point #4, sitting can now be considered a dynamic activity. Tight hamstrings, short hip flexors, and rounded shoulders are all the result of excessive sitting. Armed with this knowledge, you can plan your intense runs around the days when you are not strapped to the desk!

9. Bodybuilding magazines are evil. Train movements not muscles.

This single biggest mistake I see runners make in regards to weight training is to design their workouts based on routines featured in bodybuilding magazines. You should aim to develop your weight training regimen so that it compliments your running. Bodybuilding program are design for one thing and one thing only- building massive muscles. The goal for runners is to develop as much strength as possible with little or no weight gain. Strength to weight ratios make all the difference in endurance sports. Just ask Lance Armstrong!

10. Bay to Breakers. Are you ready?

Would you be willing to run naked in front of thousands of cheering fans? No? Then you need to add some weight training to your weekly schedule. While running is a fantastic weight loss tool, nothing will change the shape of your body like weightlifting. Adding a little lean tissue to your body will elevate your metabolism and turn your body into a calorie burning machine. Would you like to burn an additional 50-100 calories on every 30 minute run? Hit the weights!

Rick Mayo CPT

President

North Point Personal Training

NorthPointPT.com

rickmayoblog.blogspot.com

770-998-9009

Rick Mayo is a fitness industry expert, author, speaker, certified personal trainer, and fitness business consultant. He is the owner of North Point Personal Training in Roswell, GA., which has been in business since 1992. Rick and his team are available for fitness coaching, writing, and speaking engagements.

http://www.NorthPointPT.com

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