Running and weight lifting?

Question

Is it proven that a runner can benefit from weight lifting?

If so, what is best... weights on just the arms, or on just the legs, or both?

Answer 1

As a runner, you need to have a strong core. You could benefit from doing both upper and lower body, as well as strengthening your abs.

Answer 2

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There is evidence that runners can benefit from weight lifting.  There is some rigorous research available, but not as much as we would like to have.  Most of the evidence comes from the testimonies of runners themselves who undertake weight training programs and find themselves stronger (=faster) and less susceptible to running-related injuries.

What's best is a well-rounded weight training program that

-strengthens your core (the diaphragm, pelvic floor, deep back and abdominal muscles - essentially the muscles surrounding the organs below the lungs and above the pelvis) and

-strengthens the muscles in your legs and arms that you use in running.

Don't go running to machines.  Do work out, at first, with someone who is practiced with using weights.  Consider using dumbbells and SPRI bands (like long thick tubes with handles).  

Use the bands or dumbbells to practice your arm swing.  Do this consistently enough (2-3x/week), for 10-20 minutes at a time, and you will find your arms incredibly stronger for running, and will work with you, not against you, when the going gets tough in a race.

The most effective leg exercise is the lunge, which you can start out doing without weights, then add weights.  A word of caution - when you do the lunge, make sure your "lunging" knee stays behind your toe.  Doing otherwise risks patella tendon injury.

Do consider Spinning(r) - using a special exercycle that has a 30-40 pound flywheel.  Taking a Spin class with a certified Spin instructor will open up new doors in leg strength that you didn't know were there!  Following the right techniques in cycling leads to strength in your quads (front part of upper leg), hamstrings (back of upper leg), and calf muscles (back of lower leg).

Anecdotally, doing Spin workouts 2 and preferably 3 times a week, one to two hours at a time, so strengthens the calf muscles (especially the gastrocnemius and the soleus) that while running there is much less stress placed on the Achilles tendons which connect the calf muscles to the heal bone (calcaneus).  That alone, for many runners, is worth putting the time in on a Spin bike!

And anecdotally, after but four weeks in Spin sessions, following the right techniques, you'll find your legs much stronger, and your leg turnover much faster and smoother.

Core, arms, legs - it takes extra time to do the weight training, but it can give you additional strength and additional confidence as a runner.

Regards,

Phil

Answer 3

I know that during track a couple years ago we weight lifted during the beginning of the season. Just some light benching, upright rows, lounges, pull ups, sit ups, push ups, leg weights. We worked a lot of stuff but not very heavy weights, just what you can do and a couple sets or about 5-10 each set. Hope this helps!

Answer 4

Yes, a runner can benefit from weight lifting.  Lift light weights for high repetitions in sets of two or three.  You will get toned and stronger without putting on weight.  Pumping your arms and legs will be better coordinated and easier to do with an overall strong body.  Also, lift weights after running a few days a week when your body is still warmed up and energized.      

If you have access to weights, then you want to lift for all parts of your body.  The strongest muscles in a runner's body are the core (abs and obliques), heart, and legs, so those should be the focus.  

If weights are not accessible, doing yoga or cross training are great alternatives to weight lifting.

I recommend checking out runnersworld.com for tips on different types of weight lifting exercises.  

Run strong!

Answer 5

it is true a runner can benefit form lifting.  Doing power cleans, doing squats, bench pressing, and pull ups will help the most.  Aslo leg presses will help.