Weight lifting for distance runners has always been a hot topic of debate for runners. My belief is that this debate will not die down anytime soon. My opinion is if you aren’t a competitive distance runner, then surely you should lift weights. Lifting weights is a superb way to burn calories and gain fitness.
However, for competitive distance runners, I’ve heard all sorts of arguments as to why we should or should not lift weights and I want to touch on a few of those reasons. Now, I will try to touch on each one without bias but remember I’m human! We all lean one direction or the other.
Reason 1 Not to Lift
The reason I hear most often that runners shouldn’t lift weights is that they don’t want to bulk up. That carrying extra weight around only hinders your ability to run fast and long. While I agree carrying extra weight may hurt your ability to be a great long distance runner. However, when lifting weight who said that we must lift weights so heavy that it forces us to bulk up.
I know that many who are against weight lifting will say “well that few pounds that I may gain can be the difference between winning or losing a race.” My question back almost always is “Have you ever been in a close race trying to push for the finish and you felt like your arms were numb, or weak?” Most often I receive the answers “YES.” That point, at the end, is where some light weight lifting can make a difference when you're forced to dig down deep and win a close race, or just beat a personal best.
Reason 2 Not to Lift
Conflict of time is another response I hear fairly often. A lot of runners figure well if I can run and workout afterward. I might as well just run more since that will make me a better runner. To some extent, this is true if you are only running 20 minutes a day certainly getting to the point where you can run 45 minutes or longer will make you better. But if you are already pounding out 60-90 minute runs daily then you just aren’t getting as much from your run if you continue to add on to that.
This reason may fit the bill at some points, but to me, it purely depends on how much you are actually running. If your runs are short then, by all means, add more running to your training. If they were long already, then I would certainly add some light weight lifting to the routine.
Reason 1 to Lift
Getting faster. Yes, I said it. Getting faster whether you are running shorter events such as anything under a mile, or longer events over a mile. Strength training will make you faster. Especially strength training for your legs as a recent study showed positive results with lifting weights. Adding a strength training program showed improved running economy by 5 percent and increased the time that these athletes could run at maximal aerobic speed. Oh yeah, I forgot to tell you this research was completed with high-level endurance runners.
Reason 2 to Lift
Prevention of injuries is valuable for endurance athletes and strength training may help accomplish this feat. Lifting weights can help athletes correct any imbalances in muscle strengths that we currently have. Imbalances in our muscles are a common cause of nagging injuries. It is that idea that after we hurt our back once we continue to keep hurting it. One reason for this is after the first injury our back is now for weaker than opposing muscles of the abdomen. As long as the muscle continues to stay weaker we are more likely to keep injuring that part of our body.
Endurance athletes know that most of our gains are from consistency. If we stay injury free it allows for us to stay consistent with our training allowing for consistent gradual gains in our fitness. Missing time is a serious setback in our fitness level, and it takes much longer to regain fitness than it does to lose it.
Conclusion
Now, I know I've only touched on a few reasons here for why we should and shouldn’t strength train. I’ll proudly say that I am on board with strength training. I’m not trying to bulk up. Honestly, I’m super skinny, standing at almost 5’10” and 135 lbs. I lifted through college, and I lifted through high school, and while I was injured a few times. I’m sure that it helped prevent many other injuries based on how much I was working out.
You don’t have to agree or disagree with me. I want you to find what works best for you. If you’ve never tried lifting weights with your training program I hope that you will try it and see if it helps you. Please, don’t judge based on just a couple weeks give it plenty of time and break into it slowly.
Thanks for the informative post! I once took part in a University study measuring the effect of hill repeats on running economy. The conclusion was similar to aforementioned resistance training studies in that all types of repeat hill running improved running economy. I would agree with you and say if you have the extra time and energy, weightlifting can have a positive impact on both short and long distance running. Cheers
I agree big time. Those short distance runners. Look like lifters.
Yes, Sprinters and Distance Runners look very different from each other.
I agree with the idea that lifting is important for runners to make muscle imbalances less of an issue because this is one of the biggest factors found in injury prevention.
but I also agree you don't want to bulk up if your main goal is running, that is however not how all lifting works as you pointed out