s/o: Tell me about NROLFW

[jchokie79]

Looks like quite a few of you are doing NROLFW as strength training.  I'm currently training for my second Half and my biggest take away from my first Half was that I needed to incorporate strength training into my plan.

Right now I'm running 4 days a week and doing a random JM's work out DVD.  I'm thinking about changing it to running 3 days a week and doing 2 days of strength training.

Can you tell me briefly what the program is and how it has helped you with your running?  I know I can just google the program but would love first hand experiences.  Thank you!

ETA:  Can I do this at home?  DH has a weight bench and dumbbells at home that I can use.

[spunkypenguin]

The book is definitely worth reading (I think it was ~$12 on my kindle). It was interesting to me. What I took away from it is that many strength programs isolate muscles and are not designed to improve functional strength. NROLW's exercises use muscles the way they were meant to be used.

I'm only on the first week, so I don't know how it's going to impact my running yet. I am following a 3 day running (I also bought "Run Less, Run Faster" for the kindle which is a 3 day/wk running program), 2 day strength, 1 day cross-training schedule for my March 1/2.

[runaways]

Full disclosure: I've barely done any strength training since about July and I am about to restart NROLFW, and I also haven't made it past stage 5 in my past couple runs with it, so I guess take my commentary with a grain of salt. I have a really hard time keeping up with lifting when I get deep into marathon training just because of the time commitment. Here are my thoughts in no particular order:

It's a program in 7 stages with I think 2 workouts per stage, and you alternate between them. They're all full body. I haven't really been analytical enough about it to say what it does for my running specifically, but I know that I feel and look better when I'm doing full body lifting couple times a week. I think that this time around I may alter/add a few exercises to more specifically target my hips and glutes, because I know they are weak. I will also say that the basic principle of the program is to lift heavy, and I don't do that to the extent that they say because if I push too hard with the weight, my running suffers, and that's my priority. So I tend to lift slightly lighter and do a few more reps than directed. Some of the later stages also include HIIT and other cardio stuff, which I skip in favor of my own running plan. I really like it because I like to have a "program" that tells me exactly what to do so I don't have to think too hard about it, and I know I was seeing awesome results in the fit of my clothing and such when I was doing it 2x a week while training for a half last spring.

[gt7301b]

I like it because it provides a variety of workouts and it is a challenging workout. I liked the first few workouts because they were quick.

You can do most of the workouts at home, but there are a few exercises that would be challenging to do at home, but they provide modifications if needed.

[Vally]

I did this back in late 2012-early 2013 before I even started running (or in very good shape at all). I found it gave me a good foundation and even though it's been a year, I still see definition in my arms - without consistently doing anything since completing the program.

My biggest takeaway from it was using free weights (since they engage your core) as opposed to the machines at the gym. So yes I think you could do most of it at home but there are some things that may need to be altered.

[CallingAllAngels]

Feb 7, 2014 13:37:19 GMT -5 gt7301b said:

You can do most of the workouts at home, but there are a few exercises that would be challenging to do at home, but they provide modifications if needed.

I would love to do this and if I can do it at home, that's even better.  Does it require a lot of equipment?

[chitownbelle]

I did the program in marathon off season a few years ago and felt really strong, but got bored with the repetitive exercises all the time and didn't finish it out. I liked doing different things at the time. If I remember correctly, they don't really recommend distance running in addition to this program. There is even a chapter titled "step away from the treadmill." NROLFW focuses on your larger group muscles (quads, glutes, back, chest) and claim your smaller muscles get worked while lifting with your larger muscles. Strength training is a definite must, but this book will tell you you won't gain the strength and muscle from doing the program if you are running long distance. It only suggests HIIT at the end of your sessions.
Runner's magazines often have good strength training suggestions geared toward runners and muscles often not worked and weakened from running, i.e. hips flexors.
I'm not saying don't do it, but don't expect to get the results expected from the book. Plus, in the beginning, you may be too sore after your first workouts to even run the next day.

Also, you can do it at home, but everything would be modified. The program uses lat-pulldown machines, chin-up bars, oly bars, swiss ball, etc.

good luck training!!

[heliocentric]

I finished probably 3/4 of it a few years ago. I enjoyed it and got strong, but I also injured myself twice, so make sure you don't compromise your form in order to life more/heavier.

Can you do squats at home? That's a large part of it, if I recall. I had trouble doing the alternating exercises at the gym because the equipment would be on opposite sides of the room or in use by others. At home that shouldn't be an issue.

I don't run, so I can't comment on that. I think it's a good program if you want to get strong, but I felt like it was somewhat one-dimensional. Like I could deadlift a lot, but was a wuss if I took a pilates class or a rigorous hike. By comparison, I felt the most fit after completing P90X. It just seemed more well-rounded. However, if you're running NROLFW might be a good complement.

[gt7301b]

Feb 7, 2014 14:30:06 GMT -5 CallingAllAngels said:

Feb 7, 2014 13:37:19 GMT -5 gt7301b said:

You can do most of the workouts at home, but there are a few exercises that would be challenging to do at home, but they provide modifications if needed.

I would love to do this and if I can do it at home, that's even better.  Does it require a lot of equipment?

Free weights, a barbell, and an exercise ball would be a good start.  A step would also be helpful, but you could probably just use an actual step, I've done that before.  I did NROLFW while at a conference with a very minimal gym and made it work with a couple modifications.

[spunkypenguin]

Feb 7, 2014 14:30:06 GMT -5 CallingAllAngels said:

Feb 7, 2014 13:37:19 GMT -5 gt7301b said:

You can do most of the workouts at home, but there are a few exercises that would be challenging to do at home, but they provide modifications if needed.

I would love to do this and if I can do it at home, that's even better.  Does it require a lot of equipment?

My gym was closed in the mornings this past week due to weather.  I was able to modify at home and make it work, but I don't feel like I got as good a workout b/c I don't have a wide variety of weights (in fact, I only have one set of dumbbells, so that's what I used )