Weight Training for Runners

I have been getting all kinds of answers about weight training while running. Also because of time I do my short runs and then go the gym and do core work, and the rest of the days do my 10k runs.


I have never had any problems with my exercise training.

I know I have answered my own question but I would like to hear your thoughts on running and weight training.


Answer by Dominique:
Hi there,
Thanks for your question about weight training for runners.

In my opinion, there is nothing wrong with doing weight training or cross training.

The reason some people oppose to weight training is the specificity principle. This principle says that to get better at running, you need to run. Not do something else.

The principle does have some validity, but is probably only really fully true for the super elites (Haile Gebreselassie for example).

The specificity principle is not true for completely untrained individuals. E.g. take a sedentary person who can't run a mile at the moment. Then let them do weight training, bike riding, swimming etc. Everything but running. As this person gets fitter, his/her running performance will improve, despite the fact that this person never runs!

For us, people somewhere in between elites and the completely untrained individual, there are good reasons to do cross-training:

It breaks up the routine

It helps develop a stronger core, which helps reduce running injury risk

It makes you look better!

And even though the effect on your running performance will likely not be that big, it will help your overall fitness.

I would suggest weight training with light weights and many repetitions and/or bodyweight exercises so that you build lean & mean muscles and don't become too bulky.

I think you are being very wise to include some cross-training in your exercise regime and I would recommend you just continue what you do!


Hope this helps.
Kind regards,
Dominique