running and weight training?

I have been running for 8 years now. So, generally speaking, this is how I would do it:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with th obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries lik pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Good luck!!! If you have any more questions, email me (just add @yahoo.com to my user name).

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it took me a very long time to answer this question and the answer is up to you. You need to look at why you want to develop muscle and how well you want to be able to run. If you weigh more from muscle you will run slower. I've found that looking at statics from the armed forces gives a very good indicaion as they are expected to run at a solid pace but must also be physically strong

It's always good to mix cardio with weight training. Just make sure when you are running (or doing whatever cardio exercise) that you are exerting enough energy so that your heart rate is up enough. This combined with weight training is a good routine.

since you say that you're in crosscountry, i'm assuming that you're a distance runner. I say that you shouldn't bulk up your upper body because it'll slow you down and you don't really need it if you're not a sprinter. you should just work on your abs,calves, and stride. muscle will only slow you down. i personally recommend that push-ups are more efficient for distance runners. just listen to your coach, don't be shy to ask. coaches love runners who want to get better and are dedicated

pushups, multiple reps of lighter weight, and double your protein intake (more beans, meat, ect.)

You won't put on a ton of muscle, but expect 5-10 pounds of muscle after a consistent 6 months