Weight Training and Running - Good or Bad Idea?

by Lee
(Salisbury, MD)


I have recently started running. I want to get fitter and, mostly, I want to lose weight. Is it helpful for runners to do weight training?

Or will this impact my attempts to lose weight and should I stick to running first?

Answer by Dom:


weight training for runners

Hi there,
Thanks for your question about weight lifting for runners.

There are a lot of myths around weight lifting and running. So, let's make no mistake about it: Weight lifting is fantastic for runners!.

I'll break my answer down in three components:
1. Why weight lifting is good for runners
2. Why consistent running is helpful when you are trying to lose weight
3. Achieving a sustainable lifestyle


Why Weight Lifting is Good for Runners



weight training for runners

So, why is weight lifting so good for runners? Well, you get stronger first and foremost. This helps prevent injuries, which keeps you running. It also makes you faster. From a weight loss perspective, gaining some additional muscle can help improve your metabolism. Then lastly, additional exercise means extra calories burned, which helps your weight loss as well.

Do not worry about bulking up and gaining weight. It is pretty much impossible for runners to become bulky. We do too much cardiovascular exercise for that. Bodybuilders do a minimum amount of cardio and they support their muscle growth with eating loads. You need to be very deliberate about growing a lot of extra muscle.

Runners who lift weights get more lean. Over time, their legs and arms get defined and strong without carrying a lot of extra weight with them.

Why consistent running is helpful when you are trying to lose weight



Now clearly, I am a big fan of running for weight loss. It is a great way to burn calories. In order to achieve weight loss, consistent running is important though. You will want to aim for running 3-4 times per week and you will want to build up to 30 minutes of running or so.

You are very welcome to run way more than that! But it will take time to work up to that. You might need to do run/walks at the start. That's ok, everybody has got to start somewhere.

Achieving a sustainable lifestyle



weight training for runners

Now, although weight training and running are a fantastic combo, achieving weight loss starts with your diet.

Rather than calorie counting I'd like to encourage you to focus on healthy foods. Fruits, vegetables, lean proteins, etc.

You do not want to completely starve yourself either. It's unsustainable, you will feel miserable and you can create a very unhealthy relationship with food.

The beauty of plenty of exercise and healthy eating together is that you can achieve a sustainable lifestyle in which you are fit, healthy and at the right weight for you.

Follow these links for some further info that may help you:

Running and Weight Loss

Runner's Diet

Hope this helps. All the best in incorporating weight lifting and running into your life!

Kind regards,
Dom



Click here to post comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training FAQ.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. The Ultimate Running Training Collection

    running tips 09
    The running training section of Best Running Tips aims to be YOUR source online for running training information. Find information about running workouts, running schedules and more.

    Read more

  2. Mastering the 3200m: Essential 2 Mile Running Tips and Strategies

    Discover expert 2 mile running tips. Improve your endurance, speed, and technique with the comprehensive 3200m guide, designed to help you achieve your personal best in this challenging distance.

    Read more

  3. Safe Running Speed for Middle Aged Women

    I am a 46 yr old women. For the past 2 yrs, I had been on moderate walk/jog on treadmill for 3 km in 40 min (speed of jogging 6-7 km/hr). Now my target

    Read more

  4. The Benefits of Running - At Least Eight Reasons Why You Should Run!

    Jogging in Copenhagen 3
    Running has much to offer. Not a runner yet? Then read this page and convince yourself of the benefits of running.

    Read more

  5. Running in the Morning and Bike in the Afternoon

    I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do cardio

    Read more