Weight Training Plans for Runners? (Read 5173 times)

Ahhhhh.....the age-old debate of weight lifting for runners. To the best of my knowledge, there has been no definitive scientific study and subsequent proof that shows that lifting weights either significantly improves or hinders running performance. That being said, I don't do it, and probably never will. Notice, however, that I said weight lifting. Strength training does not necessarily mean weights. Hills are strength training; plyometrics are strength training. I personally see no reason to try and make my non-running muscles an bigger than they already are. I'm already married.

Very true! Not this week...though....two pounds gone....woot woot!

Ahhhhh.....the age-old debate of weight lifting for runners. To the best of my knowledge, there has been no definitive scientific study and subsequent proof that shows that lifting weights either significantly improves or hinders running performance.

I thought that one of the reasons that men tended to be faster than women was because of their muscle to fat ratio. Muscle contributes power- fat just goes along for the ride. So I'm curious, do you think it would be more beneficial for a woman to weight train in order to turn up her metabolism and help burn off more fat? Just wondering

It's all about specificity. To get better at lifting weights, you lift weights. To get better at cycling, you ride a bike. To get better at running, you have to run. You can strength train as an endurance runner.

And that is ultimately always going to be the answer to the debate. Whether - and how - you strength train or lift weights will depend on what your goals are. Yes - if you plan to compete with the Kenyans in the marathon, you'll need to lay off the bench pressing and embrace your inner stick figure. Personally, I'd much prefer to have actual arms and an actual chest, but I recognize that I'm sacrificing maximizing my marathon times. True story: a couple days ago, I was passed on the road by a real "elite" type. I'd guess he was "jogging" at about 5:30 pace, not even breathing hard. But he also had about a 26 inch waist, and even though he was at least 6 inches taller than me, he had to weigh 50 pounds less. And I realized looking at him that looking like that was very much not *my* goal. Good for him that he can probably run a sub-2:30 marathon. Meanwhile, he's asking his wife to open his ketchup bottles. If he tried to do a pull-up, his arms would break. No, thanks. My choice, my goals. For what it's worth, in terms of long-term health, it's probably smarter to balance endurance training and strength training. At the age of 80, I'm not sure either the stick figures or the real muscle heads are going to be in the best shape. Balance is key, Daniel-san. Go wax my car. Also for what it's worth, for most of us average joes, I don't think packing on some lean muscle mass is going to have that big of an impact on race times, at least at the middle distances. I plan on adding another 10-15 pounds in the next couple years, so we'll see how it impacts my times. I don't think it'll be much. If I was Jeff the Hippie, running that fast, it might. Me, not so much. Being a slowpoke rocks. One last comment: if you're asking for specific advice on using strength training to make your running faster, this is the place. If you want general weight lifting advice, you might want to go elsewhere. Asking runners about weight lifting is like asking muscle heads about running. If you want entertainment, go find a weight lifting board and ask a few running questions. You'll get the same answers in reverse. According to them, running more than a few miles will destroy your joints and make you a flabby girlyman. Like Scout says - it's all about specificity. Your goals, what you want.

So I'm curious, do you think it would be more beneficial for a woman to weight train in order to turn up her metabolism and help burn off more fat? Just wondering

The answer to that is YES! Muscle burns fat faster than anything. More muscle you have the faster the fat comes off. I guarentee you that my weight lifting does NOT interfere with my running. If anything my running interfere's with my weight lifting. With all the problems I've had with my body in the past (health wise), it's nice to see that I can change it for the better!

Even if I tried I couldn't have twig calves. I have muscle there whether I exercise or not. Don't you think that the elite body type (twig calves) is just a genetic thing? I run just as much as my friend. I build muscle from running and she doesn't. Come on doctors, biology people, where is genetics in all of this!

True story: a couple days ago, I was passed on the road by a real "elite" type. I'd guess he was "jogging" at about 5:30 pace, not even breathing hard. But he also had about a 26 inch waist, and even though he was at least 6 inches taller than me, he had to weigh 50 pounds less. And I realized looking at him that looking like that was very much not *my* goal. Good for him that he can probably run a sub-2:30 marathon. Meanwhile, he's asking his wife to open his ketchup bottles. If he tried to do a pull-up, his arms would break. No, thanks.

I bet that was Kevin Hill. He's a recent grad from med school doing his residency here at Vandy. For the record, JK, I used to do 100 pull-ups, 100 push-ups, and 100 dips a day. Weighed 135 and could bench 185 ten times. At the time, I could put down a sub 4:00 1500. If you'd like to have a pull-up contest, I'm game. Any time. To quote Trent: Just sayin'.