Guidelines

Build a base. Every program needs a base of support, a phase in which the body (joints and soft tissues) becomes accustomed to the weight training exercises being introduced. An analogy to describe this phase looks at two houses. One is built on rock and the other on sand. Over time the base of support which acts to maintain the integrity of the structure will be tested. If the foundation is weak, then the structure will ultimately collapse. In the weight room, this collapse is known as injury.

When starting any strength program the body should go through an adjustment phase to adapt to the new demands being placed on it. The emphasis of this phase is not on the amount of weight lifted, rather it should revolve around the form and technique of the program exercises employed in the introductory phase. During this phase do not be surprised if strength levels increase, just remember to progressively move through this cycle. There is a tendency however, to want to move too quickly as one’s coordination and strength improve. Bear in mind though, that patience is a virtue and an injury can occur at any time.

Training frequency, how often is too often? Your training frequency should be keyed to the number of runs you perform in a week and their intensity. For example, if you run twice a week, strength training can be performed three, maybe even four times a week. If you run four or five times a week, training in the gym should then be limited to twice a week sessions. In other words, the frequency of training will vary according to your running schedule. Furthermore, if your runs are divided into various categories (light run, long run, hills or speed/interval training) resistance training needs to be adjusted to meet these demands. For example, if you are running three times a week and your runs are divided into three categories (long run on Monday, light run on Wednesday and interval training on Friday) then a workout in the gym woud be placed on a light day before the run and on Saturday a day after an interval session. This would accomplish two things—first, allow for enough recovery time between workouts so that the muscles can adapt and grow stronger as a result, and second, it would not interfere with the running schedule and compromise running performance. As already mentioned, training frequency should revolve around the running schedule.

Does equipment selection make a difference? The controversial topic of the superiority of machines versus free weights is often raised. For a beginner there’s no significant difference in results. The main goal is to introduce any form of strength training into the individual’s routine so that they may reap the benefits of a stronger body. For an intermediate or advanced trainee the difference in results may be noticeable.

There are two categories of machine resistance, “Functional Resistance Machines (FR),” and “Non Functional Resistance machines (NFR).” FR (free weights, cables, pulleys) equipment offers the user a resistance that is movement-specific to their particular sport or activity while NFR (machines) equipment offers a general resistance that is not conducive to the movement patterns related to a sport or activity. For an intermediate or an advanced trainee neuromuscular (use of the muscles and nervous system together) coordination is greater and an increase in coordination will translate into more refined movement patterns (stride length, improved running form, stability), and so, the use of FR is advised. Although NFR equipment does play a role in an individual’s program, it should be relegated to that of a supplementary role. The main disadvantage of NFR is that it is unable “to provide the same degree of multi-dimensional full range neuromuscular and musculoskeletal training as free weights or functional machines.” (7) NFR equipment forces the user to sit or lie which minimizes the training effect on the major stabilizing muscles of the body and restricts the movement of joints involved in the motion that is specific to the individual. As a result, there’ s a modification of the wiring involved in relaying messages back to the brain which reduces the capability and the execution of the muscles used in the activity or sport. Based upon this, the primary use of NFR should be deemed a deficient means of training the body for specific movement patterns.

The optimal number of sets. The number of sets that are performed in a session is inversely related to the rate of work (intensity) that is used. In easy-to-understand terms this means that as the number of sets are increased the rate of work will decrease. An example would be two people who are lifting weights with the first person performing 6 sets while the second does 3. Both individuals lift the same amount of weight. The first individual will start to see a decline in their strength as they continue into their sets. The second will be able to lift the same weight or see a smaller drop in loads lifted compared to the other individual because their total number of sets for that particular exercise is low.

Some of the factors that need to be addressed when selecting the optimal number of sets for a long distance runner embarking on a program are: the number of strength training sessions that will be performed each week, the number of exercises utilized per muscle group, the number of muscle groups exercised per session, and the type of routine used (split routine or whole body). Once these areas are addressed, the selection of sets becomes more specific and goal-oriented.

Repetition selection. Choosing an effective repetition range is something that goes beyond the scope of this article. However, for a long distance runner, once a base has been created and the body subjected to increasingly heavier loads, working primarily with repetitions of 6-10 will suffice. That’s not to say that repetitions employing a lower range or even higher, for that matter, cannot be used.

Periodize your routine. A good program will usually be periodized in some way. Periodization, simply put, refers to the long term planning or organization of a program and the variables that influence it.

A type of periodization often used in programs is “Linear periodization.” This is where there’s a linear progression of reps and an increase in weights as the program progresses. As mentioned earlier, with regards to choosing the right number of sets, linear periodization takes into account the inverse relationship between volume and intensity. You will find that the program I’ve designed (further along in the article) incorporates this style of periodization.

Exercise selection. This part of a long distance runner’s program design should focus on the training history/age of the individual. If they are at the beginning stages, then the selection of equipment should start at the basic entry level. An intermediate (1 year or more of training) will move on to more complex movement until, finally, as an advanced trainee (3 plus years) they will be using complex movements requiring a great deal of coordination and stabilization throughout the entire body. Below I have listed the exercises that can be used in each category and show the progressive increase in complexity of the movements in each stage.

Train the “core” muscles. Although a faddish term often used to describe the muscles of the midsection, the core muscles are not limited to the abdominal region. The core muscles involve the upper body as well as the muscles of the lower body which all serve to stabilize the skeletal structure.

During a run/race, fatigue will set in at some point. It is at this point that one’s core strength plays a crucial role in determining performance during the later stages of the race. Regardless of how strong each individual muscle is, if it does not work together to support the body and maintain running form, performance will suffer. The ability to strengthen the torso along with the rest of the body will serve to hold one’s running posture together so that the body may perform like a well-oiled machine. Consider how a fish moves—it’s fins and tail do not move separately from the body, instead they move together to create a graceful movement. You’re only as strong as your weakest link so don’t neglect the core muscles.