Weight training + cross country?

Question

I am 17 and am looking forward to my senior year of cross country next fall. I'm trying to find a way to improve my times a bit (in addition to, of course, running about 30-45 miles/week during the summer).

Someone suggested to me that I try doing some conditioning other than running like upper body work. I am a bit skeptical because I haven't really heard of cross country runners doing weight training to improve their times. I have heard of sprinters doing it, but not distance runners.

Does anyone know if this will help or not? Is it worth the effort, or should I just invest that time in more running?

BTW- my PR in the 5k is 17:36 and I am fairly lanky.

Answer 1

Upper body strength doesn't really matter in running distance. Instead weight training, focus on your abs instead. Abs are your core, and you need a strong core to run distance bc it helps your stride and running posture.

Weight training is only good for XC runners when you focus on your legs, but you should not weight train your legs during the season, but rather in pre season.

Answer 2

i suggest if you're a distance/cross country runner that you dont do weights...especially upper body, this will add more muscle mass to you and make you heavier...

just keep running...and try some cross training, like swimming or cycling...good to improve your overall fitness...

Answer 3

I've been asking my cross country coach some of the same questions and he told me that weight lifting itself doesn't hurt you but getting bulk won't help your times. He told me that toning is the best option. doing like 4 sets of 12 or more will help your times. I've also been told having a strong core and triceps helps your times as well. I don't have any sources to be honest, just stuff I've read and heard so don't go by my word. good luck in your season

Answer 4

Unlike Tom I think it won't hurt to do weights for both upper and lower body.  You'll be much stronger which will carry over to your running.........just don't lift super heavy weights with your upper body!  Concentrate on enough weight that you can do 15 reps. at 3 sets for each, you'll get more cut not bulky!!  Do weights especially with your calves b/c this will help you with your push-off while running.   By the way I'm in my 30's still running late 17's 5K's with PR of 16:19 (when I was 28).  Hope this helped , Good Luck