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5 Reasons Why Runners Should Strength Train

The jury is still out on whether a runner should lift weights or not.

I’ve interviewed several runners asking whether they pay regular visits to the gym or do strength training exercises at home and I’ve received different responses. Elite runner A only uses free weights on his arms to mimic the vigorous arm motion while running. Serious runner B lifts weights 3 to 4x a week. She increased weight training on both upper and lower body a few months before a marathon for strengthening and only decreased this a few weeks prior to her marathon. It worked for her as she finished her first marathon in tip top shape. Serious runner C is against any kind of weight training for runners. He believes one can perform strengthening exercises through drills and running hills.

Almost all running books I’ve read recommends strength training twice a week as a good cross training option for off-running days. Why even Paula Radcliffe believes it’s beneficial to runners.

I guess there is no hard and fast rule when it comes to weights and running. I say just do what works for you. If strength training can improve your performance in running (and gives you a svelte and toned body as a bonus), then why not right?

Here are TBR’s top 5 reasons why you should lift weights:

1) builds and strengthens muscle

2) prevents injury

3) improves performance

4) speeds up metabolism which leads to burning more calories

5) gives you a chance to spot Aga Muhlach* in the flesh! I just saw him at my gym two days ago!

* Note to men: kindly replace Aga Muhlach with your favorite female celebrity.

Posted on 04.17.08 to 05 Training. Tags: . Subscribe to follow comments on this post. 28 comments. Add your thoughts or trackback from your own site.

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28 Responses to “5 Reasons Why Runners Should Strength Train”

  1. There was an article about this exact topic in the NY Times: http://www.nytimes.com/2008/02/28/health/nutrition/28BEST.html

    I guess it’s really a matter of personal preference and you do what you think will make you a better runner.

    Carlo said on Apr 17 08 at 2:14 PM Reply

  2. aga muhlach is fine with me, hahaha. next to marc nelson of course :)

    Levy said on Apr 17 08 at 2:47 PM Reply

  3. Carlo, wow great article. Thanks!

    Levy, alam ba yan ng misis mo? :)

    bullrunner said on Apr 17 08 at 2:56 PM Reply

  4. I was just having this exact same conversation with a friend over lunch today. He’s having knee problems and another triathlete-friend advised him he should do leg workouts to avoid injuries.

    Do you have running-specific exercises that could prevent injuries and improve performance?

    datc035 said on Apr 17 08 at 3:32 PM Reply

  5. Dindo, I heard squats, leg lifts and leg press are good. My doctor advised me against doing the leg curl and hip abductor but I think that’s because of my knee problem.

    bullrunner said on Apr 17 08 at 4:00 PM Reply

  6. ey classmate!

    Small stairs and big stairs repeats works wonders for me :)
    Last year it’s usually my legs that get tired way before the nausea and barfing happens. Well now my legs are stronger and they get tired way way long after my cardio capacity can withstand my abuse. :)

    btw, how was the traffic situation????? Hope to see you at the track again soon!

    ben said on Apr 17 08 at 4:32 PM Reply

  7. Noakes did a research on this. Weight training benefited runners who competed from 5k to ultra marathons.

    As a former national team player for kayaking, we were made to lift weights as well. It helped us develop explosive power needed for starts. This kind of strength will be hard to get by just paddling.

    Explosiveness is important in running as well. It gives us the strength to maintain speed by limiting the time our foot is in contact with the ground. Im still reading the Lore of Running. After Im done with it, henyo na po ako at pwede ng tanungin ng kung ano ano.

    markfb said on Apr 17 08 at 5:19 PM Reply

  8. Supplemental program of weight training will improve both your strength and your running times. Strength training runs like fartlek , hill bounding & hill workouts develop & strengthen your leg muscles only. But for a weight training, it generally strengthens all the muscle groups of the body. Weight training program should not be done to increase bulk of your muscles but to make it stronger and responsive to more speed and endurance. I suggest “light weights but with high repetitions” first and progress to heavier weights as you become stronger. In running, you should be able to limit your body weight.

    kingofpots said on Apr 17 08 at 5:47 PM Reply

  9. For those of you who abhor lifting weights (like me!), try the crunch ball and resistance band. Not only do fitness balls make strength training a lot more fun but the benefits they give to your body are just unbelievable. As for the resistance band, you can carry it wherever you go. You can strength train even when you’re in the office or somewhere attending a conference or even when you’re in a remote barrio doing research or social/medical work. For detailed info and step-by-step video exercises using fitness balls and resistance bands, visit http://www.sparkpeople.com.

    Nora said on Apr 17 08 at 8:49 PM Reply

  10. i only do weights for my ankles. buti na lang may weights kami sa bahay. para iwas shin splints haha

    marga said on Apr 17 08 at 10:20 PM Reply

  11. and aga muhlach is not even hot!!! his so-called hotness is photoshopped hahaha.

    marga said on Apr 17 08 at 10:22 PM Reply

  12. I can say weight training (w/ cardio) works for me. My 10K running times improved from Subic Marathon (1:00:32), PSE Bull Run (57:24) & Condura Run (53:28). I still dunno about the OYM run but i think I got it around 50:00 (no official results yet).

    I like the leg lunges & squats (w/ weights) exercise. I remember I wasn’t able to walk right for 5 days when I first started these exercises..very hard going down stairs..:)

    What exercise you recommend to strengthen the shins?

    fat->boy->slim said on Apr 18 08 at 1:36 AM Reply

  13. I just read this article. Its not exactly related to the topic.

    Running technique: The Footstrike

    Heel vs. Midfoot vs. Forefoot: How do elite runners land?
    http://scienceofsport.blogspot.com/2008/04/running-technique-footstrike.html

    We had this conversation when we talked about your knee injury right? It may have been as simple as trying to change your footstrike from midfoot to heel so soon.

    markfb said on Apr 18 08 at 8:14 AM Reply

  14. I agree with baldrunner. Muscle weight it heavy so one should avoid bulking up by focusing on endurance (weight repetitions) rather than strength (heavy lifting). I’ve been with a gym trainor for close to a year. He emphasizes on: 1) plyometrics (for explosive movements), 2) hip flexors (i think this makes you less dependent on the quads contracting for the forward movement); 2) hams and calves; 3) obliques and 4) also that running arm movement. Since then, I’ve remained injury free and I feel that my running form is more relaxed and efficient. Two 30min strength training a week is sufficient for me.

    Tina said on Apr 18 08 at 8:26 AM Reply

  15. wow, thanks to markfb, ang ganda nung article ah! Ang haba pero bottom line, bahala na si batman. Be happy kung anumang footstrike ang gamitin. What’s important nakangiti sa finish line at walang injuries. Ayos!!

    Levy said on Apr 18 08 at 10:50 AM Reply

  16. wow, thanks for the info guys! did anyone mention core strength training? i think the basic benefit of this is, your feet and legs carry you thru the race, if your core is strong then it helps carry the rest of your upper body and improves running form…cant have a big upper body though to run at your peak…so limiting upper body exercises (unless its to lose weight, whether muscle or fat) except for the core, should do the trick…for more core strength training see Runnersworld.com…see you at Anta!

    mond said on Apr 18 08 at 11:41 AM Reply

  17. Levy,

    hahaha Bahala na nga si Batman.

    Mond,

    For core training, I use an inversion table. You can try one at the basement parking of Rockwell. Brand is Teeter, well known in the US.
    A friend of mine recommended this to me last year. We were both operated on the lower back for a slipped disc.

    Pag nakasabit ka na, maskara na lang at parang si Batman ka na nga. hehehe Btw, this is similar to what Bruce Lee used before.

    markfb said on Apr 18 08 at 2:03 PM Reply

  18. I agree with your points Bull Runner :)
    we still need strengthening … as long as you dont go too bulky and muscly steroid type which will make you abit heavier

    I myself do the weights on arms and legs.. and crunches as it excercises the stomach muscles which i notice that if i regularly do that i don’t get stitches during the runs :)

    chaia said on Apr 18 08 at 3:57 PM Reply

  19. I’m all for strength training, especially if you do the really long distances. As an ultra-marathoner I can say that the hills and drills are not enough esp. when there are injuries involved. I find that the long distances break my body down. I usually incorporate weights into my training the first 3 months of the year when I am building my base. My challenge is keeping some kind of weight training regimen during the rest of the year.

    Rick said on Apr 18 08 at 3:59 PM Reply

  20. hi bull runner
    aga muhlach is not all that!,in fact he’s a lil chubby you should
    say to him to start running hehe just joking. I go to a particular website
    Beginner Triathlete.com. Search about strength training.This was a highly
    controversial topic there too with both sides for pros & cons. main thing to
    think is to not substitute strength training for what actually you are training
    for which i guess they call it specificity. If you are a runner then it should complement you’re running, triathlete then it should complement your swim/bike/run. just 02. cents.
    chris

    chris said on Apr 19 08 at 1:38 AM Reply

  21. Jam says I should do this–carry weights. But between running almost everyday and yoga, I feel my body will just breakdown. Can you research for me if yoga is good enough strength training? Haha

    Mayi said on Apr 19 08 at 8:56 AM Reply

  22. Ben, missed you friday! See you again soon!

    Mark, that link is EXACTLY what we talked about! Yet another reason for this injury :) thanks a lot!

    Baldrunner, thanks for great advice :)

    Nora, thanks! Yes, I was thinking of buying resistance bands but I knew early on that I’d be too lazy to use them. I dislike going to the gym but if it’ll make me stronger than I’ll just force myself to go every single time.

    Marga, he’s hot neck up! hehe

    Fat Boy Slim, I’m no authority in the shin area. Past few months it’ll about my knees for me. Can anyone here help out with the shins?

    Tina, you’re lucky you have a trainer who is also knowledgeable in running. Most of the trainers in my gym would give me exercises that I knew were not recommended for runners…even worse injured runners like me. So to everyone out there, be careful. Do some research yourself.

    Levy, I agree!

    Mond, oh yes core training! I know i need it and I should be doing it but aaack I can never bring myself to do them regularly.

    Chaia, so that’s how you got those cuts! Sige na nga, you’re my inspiration now! :)

    Rick, just one question: how do you find the time???!

    Chris, that’s what I told a friend after I saw him. He didn’t look as fit as he did in the Men’s Health cover! The magic of photoshop! But hey he’s still cute. Thanks for the link. I’ll go visit the site.

    Mayi, Annie was just saying she doesn’t see you at the gym anymore. So I did tell her you were probably more into running and yoga nowadays. Sige, I’ll research on yoga and running. I know they complement each other but my guess is that yoga still won’t build strength as much as weights.

    bullrunner said on Apr 19 08 at 1:47 PM Reply

  23. Ah there’s the rub, where can someone find the time. Well when I’m building my base during the first months of the year I’m not swimming or biking as much so I have some time to devote to strength training. I don’t think it has to be that much. 30 minutes a session is better than none. During the rest of the year I don’t weight train because I have no time but I know I need to figure out a system of incorporating some weight training. At the end of the year last year I had some injuries that could have been prevented/helped with some strength training.

    Rick said on Apr 19 08 at 3:46 PM Reply

  24. giving yoga a go next week. i just realized that i’ll be needing the right stretching (a whole lot of it if you will) before and after long runs. go kami ni abby. tara? :)

    marga said on Apr 19 08 at 4:18 PM Reply

  25. I really need to do lots of strength training. Maybe hiking would work. Will be doing some minor climbs next weekend.

    I wish you the best for your 5K run tomorrow. Its unfortunate for me that ill be at Laguna tomorrow, so no runs for me this weekend.

    Taki said on Apr 19 08 at 10:49 PM Reply

  26. As they say, variety is the spice of life. So it is with working out.

    roadrat said on Apr 20 08 at 1:54 PM Reply

  27. thanks Mark! will check it out…

    mond said on Apr 21 08 at 2:49 PM Reply

  28. I just had to ask, do you go to Gold’s Gym in Alabang? Cos my boyfriend sees Aga Muhlach there, too! Anyway, I’ve been reading your blog once in a while cos it’s one of my dreams to really pursue running and you sooo inspire me! I hope to be able to join races soon!

    Mb said on Apr 24 08 at 12:06 PM Reply

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