Devising a workout plan (weights)

Ok so basically I have my upper body regiment down pat, but i need something to do the next day. Now the obvious thing would be lower body but I don't want to lift to heavily on my legs because I run year round (cross country, winter track and spring track than I run in the month between school ending and xc starting up). Upper body is my main focus cuz as you can imagine my legs are decently muscular from all this running, but still I need something to do on my off day for upper. Thanks in advance.

Note: As you may have guessed, I am not very knowledgeable establishing workout regimes so keep that in mind

 

if you are running a lot then you've got an immediate problem, the body won't allow you to have large leg muscles because it means it will have to shift these things around when you go running. running and long distance walking encourage weight loss.

 

You're going to need to define what you mean by having it down pat in order that anyone might furnish you information that you can use. Too much cardio (walking, running) will make adding muscle difficult. I wouldn't suggest a very heavy routine unless you're willing to trim back your running.

 

Speaking from personal experience, running can have detrimental effects on your knees.

 

your ankles , hips, back and neck.

its not all bad though, given the right running surface, sneakers and running style/ regimen you shouldn't do much damage.

stetching is a waste of time for people who have been walking around all day, stretching is more likely to damage you than running.

 

Yes I did all the wrong things, I was even told not to run but I continued to run, so I ended up with Patellar tendonitis.

 

Could you break up part of your upper routine to extend it a day? Or do core exercise if you haven't thrown that in yet?

 

there are plenty of ways to separate your work at the gym

what did you have in mind of doing?