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.