Running and Resistance

Runners always want to either run faster or run farther. In a lot of cases they want to be able to do both.  In almost every human being is the desire to be a little better.  What can an athlete or more specifically a runner do to become a little better, a little faster, and run a little farther? Can implementing a resistance training program actually be beneficial for the avid marathoner or high school track athlete?  Now that I have you thinking about these questions, hopefully I can give you some answers.

A lot of runners look down upon resistance training. A runner runs; they don’t need bulging biceps or protruding pectorals. This may be true, but runners who choose to skip the resistance training can actually be selling themselves short of their full potential. Resistance training doesn’t have to be all about building muscles that are big enough to be seen miles away. In fact, that’s not the purpose behind resistance training. Resistance training is used to increase muscular endurance, power and/or strength. It can help you avoid injury in everyday life or on your run and help you become more physically fit and agile.

Now that you know resistance training is important, you are probably wondering what kind of exercises you should do and how often you should do them. There are all sorts of exercises to choose from, but I will just list a few. The following are movement-related resistance training exercises that are specific to the movement pattern of running.

The forward step lunge: You can do this exercise with a barbell or dumbbells. Pick a weight that isn’t too heavy or light. If using a barbell, place the bar on the upper back. With dumbbells, let them hang down by your sides. Keep your chest up at all times! Then do a lunge, making sure the knee does not go over the toe. Alternate legs to work both the legs. It would probably be smart to have a spotter for this exercise if you are using a barbell.

Step-Up: Pick a box or step that will allow you to make a 90 degree angle when you bend your knee and place your foot on the box. Use a barbell and place it on the upper back with a weight that best suits you. Step up on the box with one leg and then step up with the other leg. Step down one leg at a time. Again it is recommended that a spotter be present for this exercise!

Leg (Knee) Extension, Leg (Knee) Curl, and Toe Raise: All use machines. Most machines have instructions showing you how to perform the exercise.

For muscle endurance (which is what most runners are looking for), do resistance exercises like the ones above with a lighter weight that will allow you to get 12 or more reps. Do 2-3 sets! If you are just starting out, do resistance two times a week with adequate rest in between training sessions. For example, do resistance exercises on Monday and then again on Thursday. Oh and remember you are not limited to just the exercises above! Be creative and do what works for you! These are just a few different exercises that I mentioned to help you get thinking about what you can do.

Obviously, if you are a runner and you want to be good at it, then you need to run. You can’t expect to get amazing running times and distances if you never run. That idea is just ridiculous. The principle of specificity could tell you that! However, implementing resistance training into your week to supplement your runs can be very beneficial. You will strengthen those muscles involved in running and develop lean muscle faster! Don’t stop running, but don’t be scared to do a little resistance training as well. It can only help and possibly by doing so you will achieve that goal of running just a little faster or just a little farther.

Sorry...I've Got To Run

Running: you either hate it or you love it. I happen to be one of those people who love it…most of the time. Running has existed since the creation of man. Practically everyone has heard of it and may even have tried it out a couple times in their life. Some people feel like running is second nature while others feel like a fish out of water.  How come certain individuals find it easier to run? Why do some excel at long distances and others short sprints? There are a couple of different factors that play a key role in this and I can help you answer these questions.

First, let me back up for a second and explain to you some of the physiology associated with exercise in general.  The body relies on the metabolism of glucose and other sources in order to provide adequate amounts of ATP. ATP is the major source of energy in the body. Anaerobic metabolism provides a quick source of energy (ATP). It is short-lived; lasting only up to a maximum of 2 minutes and only providing a small amount of ATP. It does not require oxygen. This energy pathway is predominant when a person sprints.  For example, a 100 meter sprinter would primarily use this pathway. Even an 800-meter sprinter would use mostly anaerobic metabolism to produce ATP.

Endurance running relies on the aerobic metabolic pathway to receive energy.  This means it needs oxygen in order for your body to get the ATP necessary to contract your muscles. This process is comparatively slow when put up against anaerobic metabolism.  It is the predominant energy pathway in endurance exercises. After 2 minutes, the aerobic pathway starts to kick in. The benefit to this type of pathway is that it provides a great deal more ATP than anaerobic. It also lasts a lot longer. A simple 1.5 mile run or a grueling ultra-marathon are examples of exercises that primarily use the aerobic energy pathway.

Now that we know a little more about the physiology, we can go a little more in depth about why some people find running easier than others.  

Muscle fiber types play a huge role in determining what TYPE of running you will find is naturally easier. Genetics are greatly responsible for this. Type I Fibers or Slow-Twitch muscle fibers sustain aerobic exercise. Type II Fibers or Fast­-Twitch muscle fibers are responsible for anaerobic exercise. Everyone is different and some people have a majority of Slow-Twitch muscle fibers while others have a majority of Fast-Twitch muscle fibers. Those with more Type I find it easier to run longer distances. People whose muscles are composed mostly of Type II muscle fibers typically are better at sprinting.

Everyone has a maximal aerobic power or VO2 max. VO2 max is the maximum amount of oxygen a person can take in and use while exercising. The better shape you are in, the higher the VO2 max you have.  A person with a higher VO2 max will find it easier to run at a faster pace as compared to those with a lower VO2 max.

Running economy plays a significant role in why some runners find it easier to run than others. Runners with better running economy expend less energy at a greater velocity or speed. Less energy spent equals more energy later.  Runners with shorter stride length and greater stride frequency have a more efficient running economy.  It makes sense, right? If someone has an extended stride and flailing arms, they are going to be expending much more energy than someone who has correct form.

A number of factors play into why some people are just better at running. Are you more of a sprinter or an endurance runner? Hopefully, you can now identify some of the reasons why you are good or maybe even bad at running.

Well, sorry….I’ve got to run!