Strength Training

Strength training is very important in achieving success as a runner.  Strength training can be a key factor in increasing speed as a runner also. 

Strength training has been proven as a top method in burning body fat, and replacing this fat with lean muscle. 

Strength training and building a strong core, legs, and upper body muscle is a key factor in remaining healthy, and avoiding injury, due to stronger muscles to support running motion.

It becomes even more important as runners grow older to continue strength training.  A consequence of aging is loss of lean muscle mass.  Strength training can delay or even avoid this muscle atrophy.

Weight training as a runner must be sustainable, regarding time spent per week to perform, while still maintaining a running schedule.   I believe weight training needs as a runner can be fulfilled in just a few (30) minutes once or twice a week.

My best weight training results have come from:

• lifting weights (strength training) once or twice a week
• performing 6-8 key exercises (one-two exercises per major body muscle group)
• using very heavy weight amounts
• doing one set of 8-10 repetitions (reps) per exercise
• performing each rep VERY SLOWLY with excellent form
• continuing until muscle failure
• Consuming high protein meals (protein shakes, chicken breast, etc) as soon after the strength training workout as possible, and again over the following two days

High Intensity Interval Training

Another valuable resource in strength training is a series of books and exercises outlined by Dr. Jordan Metzl.  He specializes in High Intensity Interval Training (HIIT) to improve athlete performance and prevent injuries.  Metzl’s Running Strong and Prescription Workout books list many exercises, but the variety of exercises can be alternated into activities requiring only 15-20 minutes at the end of a run workout, yet still achieving improved running results. Several exercises are demonstrated here.