Hey Im trying to get back in shape.
What are some good basic exercises to do after running a few miles/ long distances?
Thanks, would appreciate the feedback.
What do you mean by getting back into shape? What is your objective? Once you define your objective do some introspection and figure out why you got out of shape. If you have access to weights then the LP program that Money & Muscle posted is solid and will suit most men. IMO, if your objective is to lean out and build muscle and strength I would drop the running for now. Running and lifting are antagonistic to one another. I would do a brisk walk or ruck before lifting. If you love running do it on an alternate day and no longer than 15-20 minutes in the upper ranges of heart rate. If you insist on running you will need to up your food and protein intake. But, resistance training and diet are superior to optimal body composition.
If you go with the LP program Money & Muscle suggested DO NOT substitute leg press or leg extensions for squats. Hire a coach or research, study, and practice. Not all coaches and trainers know how or can teach squat though. Short of a medical issue, there are no excuses for not squatting. Squats/ DLs pay dividends by spurring growth in all the other muscles of the body. Also, your arms will grow with the presses, rows, and chin-ups so there is no need for specialized arm exercises at this point. But, if you must, do them after the real work is done.
