WHY USE WEIGHTS / RESISTANCE TRAINING FOR RUNNING?

To most people, running and weight training are an unlikely combination, but, to be able to run fast and develop stamina you have to develop as much aerobic power as possible and keep your body weight as low as possible.

Weight training has virtually no aerobic benefits and will if anything increase your body mass.  So why and how can weight training work for runners?

Well, it actually does exactly what running can't do alone.  It not only builds strength and helps develop flexibility and power, it can also correct strength imbalances that running inevitably produces.

With the right sort of weight training, it can help you train faster, harder and longer while also reducing the risk of injury.

As running is the simplest form of exercise it does not necessarily make it perfect.  If you run regularly and do not undertake any other form of exercise or training, in time, you will become more susceptible to injuries due to the following factors of impact, range of movement and muscle imbalances.

Impact

An average runner strikes the ground with approximately ½ metric tonne of force with every stride.

Running shoes help to cushion this impact and shock but the ankles; knees, hips and lower back still take a pounding making them vulnerable to injuries.

Range of Movement

As the running action does not promote a full range of motion in most of the muscles used, the muscles which are repeatedly used only go through a partial range of motion and tend to become tight and inflexible which, in time, increase the chances of injury.

Muscle Imbalance

The action of running is not symmetrical around some joints, there are some muscles which are worked more thoroughly than others which, over time can create a muscle imbalance which means one, or more muscles become more dominant and stronger leaving others weakened and less developed.

This imbalance can start to affect the movement of the joints

e.g.      a strength imbalance of the inner and outer quadriceps (front thigh muscles) can affect the track of the kneecap over the knee joint by pulling it to one side leading in time to chronic knee pain.

So by combining a properly constructed weight training programme with your running you can help address these weaknesses and reduce your chances of picking up an injury.

• By increasing your strength and muscle mass, you can develop your body's ability to dissipate shock with the muscles themselves playing a large part in the process of shock absorption.
• Regular resistance training can help make the running muscles work through their full range of motion helping to promote flexibility and counter the tendency to become tightened and shortened.
• A targeted weight-training programme can help prevent and correct muscle imbalances allowing the joints to operate through their correct range of motion reducing the risk of injury.

Any weight training you do, needs to be specifically targeted at improving your running both in terms of the exercises you perform and the technique used.

It is no good trying to push the biggest weight on the weight stack.  (This may look impressive to some people but it is likely to cause injury) as it will not do your running any good at all the training should be targeted and focused approach with the goal being to improve your running performance.

Technique

It is important to perform the exercise at the correct spend and through their full range of motion using lightweights to ensure muscle and joint flexibility is increased.

Too much weight and a limited range of motion will only lead to tight and injury prone muscles, which is the opposite of your training goal.

Weights should be light, enabling you to perform between 12 - 15 reps and 2 sets of each exercise.

One thorough resistance training session per week should be enough as it normally takes 3 - 5 days to recover from a strength training session.  Remember you are also undertaking your running programme either on the road or treadmill 2-3 times per week.