The purpose of this article is two-fold. First, I will explore and attempt to unravel some of the common misconceptions held by the running community, and second, I will recommend a systematic approach to strength-training that will enable a runner to maximize his/her overall running performance.

Why Weight Train?

Running. Those involved in this activity know first-hand the benefits that are obtained as a result of running. These are lowered blood pressure (1), increased lung capacity, strengthening of the heart, and, of course, loss of body fat. Does strength training actually help, and if so, where does it fit in ?

A intelligent strength training program will allow a greater workload to be carried out. It increases muscular strength which in turn decreases the chances of injury, and it increases connective tissues which allow the body to become a more durable support system.

As with any sport, injuries are an expected occurrence. Some of the common injuries runners suffer from are, Achilles tendonitis, back pain, calf strain, compartment syndrome, groin pull, hamstring injuries, iliotibial band syndrome, shin splints, plantar fasciitis. . .and the list goes on. As mentioned earlier, a properly organized strength-training regimen can decrease the risk, and the severity of running injuries (2,3).

Strength training also improves running performance (4,5) by changing intra-muscular coordination, that is, the capacity to recruit the muscle fibers more efficiently as one continues to weight train. This, in turn, results in an improvement in coordination, which translates into more efficient movement patterns. It also improves running economy, which is defined by an increase in the ability to consume oxygen at a steady state (a continuous movement for an extended period of time) (6).

Running involves multiple joint actions and requires a number of muscle groups to work synergistically in maintaining control and balance. The use of resistance training as a means to improve this control is an effective method for improving running quality. Examples of this are 1) a stronger push off, 2) an increased ability to resist the eccentric forces that occur when the foot comes into contact with the ground each time a stride is taken and 3) a stronger torso which promotes a more efficient running posture.

It should be noted that while performance enhancement in running through strength training is effective, one cannot train optimally for both at the same time. In other words, you cannot excel at both.

Myths And Misconceptions

Contrary to popular belief, strength training does the runner’s body good; however, runners and their coaches, for the most part, have shunned strength training. Within this reluctance lies an abundance of misconceptions and myths related to the principles surrounding strength training and running. I would like to address some of the common misconceptions and myths often propagated by “experts” within the running community.

Myth #1:Heavy weights will bulk you up.

Muscle “bulk” is dependent on several variables which include adequate nutrition, an optimal stimulus in the form of progressively heavier loads and enough rest so that adaptation may occur. If the variables are not in place “bulk” will not occur. Saying that “heavy weights will bulk you up” is similar to saying that if you sprint too much, you will become too fast.

As it happens, most elite runners have an ectomorphic physique (a thin, non-muscular body type) that is attributed to genetics and seems to be resistant to significant weight gains. If anything, weight in the form of more muscle could be likened to adding more horsepower to a car. The car is still the same except with greater power. In light of their genetic predisposition to not gain appreciable amounts of muscle it becomes clear that heavy weights will not bulk up a long distance runner.”

Myth # 2: Keep rest periods short between each set.

The goal of resting between sets is to ensure recovery of the body systems. The major source of energy that is most important to a lifter is adenosine triphosphate (ATP), which is directly linked to training for strength, or, more specifically, to neural recovery (the main factor involved in increasing strength levels). Brief rest periods (30-60 seconds) are aerobic in nature, and antagonistic to strength development. Below is a chart that shows the recovery of ATP and the approximate time associated with the replenishment of this energy system.

Figure 1

As shown in the above chart, strength is optimally achieved through the use of rest periods of approximately 3 minutes plus between each set. The goal of a strength training program is not to keep one’s heart rate elevated at a steady level for an entire session. That is the goal of aerobic exercise. Do not waste time in the gym performing work that can be better performed outside.

Myth # 3: Train with high reps.

It’s often claimed (since distance running is endurance oriented) that the use of high reps should be incorporated into a runner’s weight training program. This couldn’t be further from the truth. Think of it this way, a strength trainer doesn’t go out for a run with dumbbells strapped to his arms and/or legs, so why would an endurance runner work on weight endurance in the gym? As long as running is being performed during the week, the need for cardiovascular training is bring met.

Strength improvements are derived by lifting a weight for a number of repetitions which are linked to the increase in maximal strength. “High reps,” usually defined as 15 repetitions or greater, work on muscular endurance. Below is a chart that shows the approximate guidelines describing what each repetition range effects.

Figure 2

Setting Up A Strength Training Program

So how does one go about setting up an effective strength program to improve running performance? What type of equipment should be used (free weights or machines), how many reps and sets should be performed, what exercises should be selected, how hard should the training be and how often should it take place? The answers to these important questions depend upon a host of factors. To keep it simple, I’ve offered some guidelines.