I like running. There I said it, coming from the girl who wouldn't run the mile in gym and if the teacher said
Well I can. I mean there's no hard and fast rule that says I can't enjoy running and weightlifting. From what I've read what I'm doing right now is good for both. I try to run twice a week for 30 - 40 minutes and weight lift 2-3 times a week for about 30 minutes with lowish weights for highish reps. Ok I tend to vary my weight load and reps, if I'm feeling ambitious I'll do heavy weights, if not then lower weights.
But the thing is these two really go hand in hand, in order to run faster and longer you need strength and endurance which you can get by weight lifting. Running is great cardio which is good for your heart. While the actual exercises you "need" to do for running vary from article to article the basic gist is strengthen your legs, core and even upper body. Yup the whole package will make you a better runner. So I've decided to shake up my goals, yeah again, and came up with this workout.
Stiff Leg Barbell Good Morning
Standing Overhead Tricep Extension
Standing Military Press
Most these exercises are compound exercises which means they hit more than just one muscle. Personally I like compound exercises as that means I get more bang for my buck. I haven't decided how many sets or reps I'm going to be doing, probably as many as I can pull off before fatigue hits. Anyway I'm going to keep working to find what works for me and my goals even as they change.