Weight Training For Runners

The mention of weight training for runners may be a bizarre concept for some to take on board as it is so widely associated with building and shaping muscle.

When we think of a runner, the image of a toned, slender athlete will usually pop into most of our minds...

Light and cardiovascularly fit, these people are perfectly adapted to cover all lengths of distance on their feet, whether it be marathons or sprinting.

This image of weight lifting may scare off some runners and you yourself may be feeling discouraged but..

Trust us, give it a go!

In actual fact it been proven in many studies that weight training for runners offers so many positive benefits for you to excel in this sport.

All types of running, whether it be long distance marathons such as the 5 or 10 K or short sprints such as the 100 metres all follow the same weight training style or be it with a few adjustments and tweaks for each.

Weight training for runners is comprised of high rep, low weight exercises which specifically target the areas of the body used for running. Areas such as the leg muscles, the abdominal region and the inner core muscles which are all used can be worked through weight training to build fitness for running.

The legs are obviously the most important body part to any runner and they need to be made strong in order to cope with the stresses put on them through running.

They are made up of 3 main muscles which are the:

• Quadriceps
• Hamstrings
• Calves

Leg weight training for runners very much varies on what form of running you do. For marathon and long distance runners weight lifting is used to give the legs a high level of muscle endurance and stamina. For sprinters and short distance runners this endurance is not as vital and weight lifting can be geared towards developing explosive strength and power used for speed.

Take a look at the following table to see which exercises would benefit your running style and type of reps and sets range that should be adopted.

Training your abdominals and core muscles has many positive benefits for running.

These muscles provide the balance and stability that the rest of the body needs to maintain good technique and posture whilst running. They also provide extra support for people when running on difficult terrains such as woodland, snow or mountainous terrain, giving a lot more agility and control and also reducing the risk of injury.

The term 'core muscles' is the name given to the group of muscles that surround our mid section of the body which are required to stabilize the spine, pelvis and shoulders for effective movement in the arms and legs.

The main ones that needs to focused on for improving running are:

• The abs.
• The obliques. These are located down the sides of the abdomen.
• The hip flexors. A group of muscles located above the upper thigh.
• The erector spinae. 3 muscles which extend from your neck to the lower back.

Training these muscles should always be taken into consideration when weight training for runners posing a variety of benefits including:

• The improvement of stability whilst running. Increased stability on your feet gives more control over difficult terrain and can result in quicker running times.
• A reduced risk of lower back injuries. Back injuries, specifically lower back injuries are a fairly common injury from running. Training these muscles gives gives them strength and a high resistance to injury.
• A better posture. Stronger core muscles allow for a better posture and minimises strain on the spine whilst running or at rest.