Most people look at the distance runners they
see competing in high profile events such as the Olympics and well known
marathons and are simply amazed at how these seemingly petite runners can
sustain the speeds they do over the course of long distance events. The size of
these runners causes many to incorrectly assume these runners must not
incorporate any weight training exercise into their training program. However,
this is usually not the case. Weight training can be very helpful in helping
distance runner to improve their overall performance. However, it is important
to note the type of weight training performed by these runners is significantly
different than the weight training performed by sprinters and is even likely
different than the weight training done by those who lift weight for the health
benefits gained by doing so. The weight lifting required by distance runners to
help them achieve their training goals is actually quite specialized. This
article will take a look at some of the aspects of weight lifting which are
fairly unique to distance runners.
First consider the standard weight lifting effort performed by exercise
enthusiasts who are seeking to lose weight, gain muscle mass and improve their
overall health. For these athletes, weight lifting typically involves doing 2-3
sets of 10-12 repetitions of each exercise with a weight which is sufficiently
heavy enough for the athlete to be fatigued by the last couple of reps of each
set and to reach exhaustion by the last couple of reps of the final set. This
type of weight training is ideal for moderate muscle growth and is excellent for
helping to delay bone loss which usually occurs with age.
Now consider the standard weight lifting effort performed by those who
participate in body building competitions. These athletes are focused on massive
muscle gains and the workouts they perform are designed specifically for this
purpose. These weight lifters may still perform 2-3 sets of each exercise but
may only do 2-3 reps in each set. These reps are typically done with a
substantially heavier weight than would likely be used by the average athlete.
This weight is usually heavy enough for the athlete to experience fatigue after
only a couple of reps. This type of intense weight lifting combined with the
consumption of massive quantities of protein helps to promote large amounts of
muscle growth.
Those who reading this article are probably at least somewhat familiar with each
of the scenarios listed above. Most people probably witness others performing
these types of activities every time they set foot in their gym’s weight room.
However, neither of the scenarios listed above adequately describes the way in
which distance runners utilize the weight room to gain improved strength. When a
distance runner enters a weight room, his focus should be on sustaining a weight
lifting effort for a long period of time. It is not uncommon for distance
runners to do in excess of 20 reps for each set they perform. These reps should
be done with good form and using a weight which is light enough for the runner
to complete the entire set. Some distance runners even choose to do a particular
exercise for a set period of time as opposed to for a set number of reps. This
allows the runner to focus on his form as opposed to counting reps during the
workout.
Another practice which is common for distance runners in the weight room is to
do a lot of exercises which more active in nature. This includes exercises such
as weighted lunges. These exercises are ideal for runners because they directly
engage the muscles used by runners when running. In performing these exercises
the runner should position himself in front of a mirror and should make a
conscious effort to maintain proper form throughout the duration of the
exercise. This will not only help the runner to improve his physical strength
but will also help to prevent injuries which often accompany poor form in the
weight room.
Finally, distance runners may want to consider the use of equipment such as
bands and weighted balls when doing their strength training. These pieces of
equipment come in a variety of different weights and distance levels. However,
the majority of these products are relatively lightweight in nature. There may
be some resistance bands which provide a significant amount of resistance or
some weighted balls which are particularly heavy but most of these products are
mild enough to be sufficient for the purposes of a distance runner.
Additionally, items such as resistance bands are ideal for any athlete that
travels often. These bands are lightweight and easy to pack in a suitcase making
it easy for the athlete to pack these products and take them on business trips
and vacations. Another appeal of resistance bands is the resistance level can
usually be modified pretty easily. In the case of most resistance bands this
occurs simply by changing your grip on the resistance band so that you are
pulling closer to the point in which the band is being held.
The video clip above is from my DVD about running stetches and other running related information. Click on the DVD case below to find out more.
