Physical Fitness Directory

Resistance Training for running?

By Pace Rogers of Running in San Francisco

It is commonly accepted that you should prepare for a resistance training based workout by starting with some cardiovascular activity; running is the most likely choice. There has always been a huge debate however on whether or not you should do any resistance training when your primary goal is to become a better runner.

You can find respected, knowledgeable experts on both sides of the debate; all of them present valid arguments along with solid data gathered during serious studies on training for runners. Since so much has already been said on the subject, there is no point to yet again pick sides, but instead, let’s look at if from a different angle.

More likely than not, you are not (yet) high-level professional marathon runners; otherwise, you would have coaches, trainers, facilities and resources at your disposal and wouldn’t need to look for information on the Internet. As it happens, for most people, resistance training is beneficial; it is also a great complement to your usual training regardless of what physical activity you are training for.

Lifting weights is always preferable to machines, especially for runners. Machines always target muscles in a very isolated fashion with a controlled, often unnatural plane of motion. Free weights on the contrary allow for a more natural workout that relates to running in a much better way, while at the same time help to strengthening your core. Ask any sport professional: countless studies have demonstrated that resistance training is beneficial to increase bone density, metabolism and strength of connective tissue. These are all great in reducing the risk of ankle or knee injury often associated with running.

Decreasing body fat and increasing muscle density is also a result of resistance training which is great for running as you will have less “useless weight” to carry around. A lot of runners are concerned about the extra weight they will put on from muscle gain. Don’t worry! It is unlikely that you will become much bigger since you probably already burn all your calories with your running routine; lifting weights will only result in an increase in muscle density and strength, not mass.

It seems obvious that runners should target muscles in the lower body if they opt for resistance training; abs and lower back muscles should not be forgotten as they are heavily used while running.  However, upper body muscles also play an important role in the symmetrical movements and balance involved while running.

It is true that most studies done on runners around resistance training did not involve long running efforts, such as marathons. It is also true that very high-level marathon runners do not lift weights; rather, their resistance training consists in running up and down hills. Both supporters and detractors of free weights for runners also agree on the fact that resistance training should be kept at a minimum in the couple of weeks preceding a race, as it will induce muscle fatigue.

Again, in the end, if you’re not a high-level competitive athlete, resistance training can only be beneficial for you as a complement to your running routine.

Each runner is different, and so his or her workout should be too. It will vary depending on which type of runner you are, want to be, and will become. Diversity among runners is one of the greatest things you come to understand and appreciate when you’ve been running in San Francisco for a while!

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