Weight Training for Runners

It might not seem immediately apparent why runners might significantly benefit from weight training. After all, runners are already incredibly fit. While lifting weights will not necessarily speed runners up or slow them down, weight training is an important part of any good, balanced training program.

Weight training for runners will absolutely increase their overall fitness and can help them avoid downtime from injuries. Training with weights strengthens not only the non-running muscles of the body, but increases bone density too, helping to create a stronger, less injury-prone physique. For example, the vastus medialis is a muscle on the lower inside of the thigh. This muscle helps to keep your kneecap in place properly during a running motion. Strengthening this muscle will help to prevent knee injuries and can truly improve performance in those persons already experience knee complications.

Runners can also benefit from upper body weight training. Many distance runners experience extreme fatigue in the arms and shoulders during long races. When this kind of muscle fatigue sets in, a runner’s speed slows down and his breathing becomes more labored. Training the shoulders, back, and arm muscles with weights will allow a runner to go longer distances before experiencing tiredness in those areas. Sprinters also use far more upper body muscles than do distance runners and are therefore sure to benefit from weight training.

If you decide to engage in weight lifting to improve your running, you should do all your lifting on the same day. And try to avoid lifting on those days dedicated to long runs.

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