Though most runners spend the majority of their time on the track or trail, spending time with a set of weights is just as crucial to a runner’s routine. Strength training can help runners keep their muscles strong, maintain their body’s balance, and prevent injury. Runners who lift weights on a regular basis will see improvements in their running overall, in terms of both strength and endurance.
Strength Training Benefits For Runners
Among the many benefits of including strength training in one’s exercise routine, increasing muscle power and reducing the risk of injury may be of most interest to runners. According to the American College of Sports Medicine’s “Resistance Training and Injury Prevention” (2007), weightlifting increases bone strength because bones are living tissues that respond to physical stresses imposed on them. As a result, both bones and muscles become stronger, as muscle power is directly correlated to bone mineral content and strength.
Increasing muscle strength also helps reduce the risk of injury. The American College of Sports Medicine maintains that increased muscle mass minimizes the possibility of running injuries, since stronger muscles counteract muscle imbalances that tend to cause injuries. Keeping muscles functional and well-exercised will also prevent injury, as the muscles will grow accustomed to being regularly used.
Weightlifting Moves For Runners
Though runners may know that weightlifting will improve their performance, some may still be unsure as to which moves are best for their routine. The most important muscles to train are those in the lower body, since they bear the most weight and stress during runs. According to Jim and Phil Wharton’s “Build A Strong Lower Body” (Runner’s World; June 22, 2006), several key moves can be done either at home or at the gym to help strengthen lower body muscles. The Whartons recommend strength-training exercises that work the knees, hips, quads and hamstrings, such as extensors and flexors of each muscle. In addition, lunges and squats will also strengthen leg muscles to ensure that injury stays at bay.
Lower body moves may be the most obvious choice for runners, but upper-body moves are important as well to balance out the body. Hal Higdon, marathoner and author of Marathon: The Ultimate Training Guide, recommends on his website that runners perform a series of upper-body exercises as well, such as bench presses, pulls, rows and curls. In addition, he advises that runners include crunches or other abdominal work in their strength-training routine, as core strength will keep runners well-aligned and less prone to injury.
Advice For Runners Who Lift Weights
Before runners take to lifting weights, a few bits of advice should be kept in mind. First, proper form is essential to preventing injury and reaping the benefits of strength-training moves. Higdon recommends keeping the body at 90-degree angles during weightlifting, and remembering to maintain one’s posture. In addition, runners should remember to breathe as they lift weights, as holding one’s breath tightens muscles before they can be properly exercised. Runners should stretch as well, to make sure that their flexibility is maintained and muscles don’t become too stiff.
Once regular strength training is introduced into runners’ schedules, they should notice improvements in both their stamina and strength. Just two sessions a week can make all the difference, and can prevent injury before it has the opportunity to develop.
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