How much weight training should a distance runner do?
junebug asked:
I’ve heard that its better to weight train before the season starts so it gives you a good base, but then how much should you continue to weight train during your competition season? And how much do you think it could improve my time? I run a 1:43 half marathon, but my training isn’t that structured.
I’ve heard that its better to weight train before the season starts so it gives you a good base, but then how much should you continue to weight train during your competition season? And how much do you think it could improve my time? I run a 1:43 half marathon, but my training isn’t that structured.
November 1st, 2008 at 12:49 am
none watsover!
November 2nd, 2008 at 4:01 pm
you can do weight training. But focus on high reps with low weight, otherwise you will bulk up with too much “fast twitch” muscle fibres, which will just slow you down over long distances.
November 5th, 2008 at 10:37 pm
I gotta tell you that I hate lifting weights.. a lot. However, there is no question that lifting weights can help develop your strength so that you become a stronger runner. The key is to use low weights (50-60% of your max) with high repetition so that you develop your strength endurance while not ending up being too bulky so that you have extra weight that will slow you down.
In my humble opinion, however, the most important reason to lift weights is to prevent overuse injuries that result from muscle imbalances. One type is a strength imbalance between opposing muscle groups, such as the quadriceps and hamstrings, which can lead to muscle pulls and an assortment of knee ailments. Long distance running work your quads but often do very little for your hams. Therefore, you should do leg curls to develop your hams.
There are also benefits to developing your upper body and abdominals so that you can maintain the proper form without getting tired too quickly.
Most people do weight training about twice a week for about a half hour. And you should most definitely continue during your competition season, mostly to avoid injuries since your training is not that structured. If you want a good base, however, there is no substitute for running. Also, a great set of half marathon training schedules is found at the link below.
Happy runnings (and liftings)~!