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:


weight training for runners

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

When I was in my 20s and 30s, I more or less dismissed weight training. Well, not entirely, I would have told you back then that you can do weight training if you wish. It is an "accepted" form of cross training.

But, I wouldn't have thought that it would help your running. However, over time you get wiser and over time your body becomes a bit more fragile....

I now consider weight training to be an absolute necessity!

I strength train two or three times per week. My routine is probably 50% legs, 25% core, 25% upper body. So whole body, with a focus on legs.

Why Should Runners Lift Weights?



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

It can help address imbalances in the body, again reducing injury risk.

The extra strength will make every stride just that little bit more powerful, making you a faster runner.

It makes you look better!

And even though the effect on your running performance will likely not be that easily demonstrated, less injuries and stronger legs translate into better performances.

Why Do Some People Oppose Weight Training for Runners




weight training for runners
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.

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 weights, as explained before.

What Type of Weight Lifting Should Runners Do



I would recommend focusing on strength. You do this by reducing the number of repetitions to 5-8 and lifting heavier weights. In combination with running you will not bulk up. You'll turn into a lean, mean running machine!

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,
Dom








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



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. Five Tips for Running the Mile

    Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

    Read more

  2. What is The Best Way to Train for a Beginning Runner?

    I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

    Read more

  3. Is Distance Running Bad For You?

    Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

    Read more

  4. Beginner Running with Ankle Pain

    I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

    Read more

  5. Can Only Run Three Consecutive Days

    I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

    Read more