Strength training for running: is heavy better?

1. Try to find threads with posts from runningart2004 (aka Alan).

2. Use heavy weights only AFTER an exercise is well learned. I know lifters who've used only a broomstick when they first started an exercise, just to make sure they got the form right.

3. In line with the second point, strive to have an experienced lifter/coach check you when you start doing an exercise, so you can nip any bad habits in the bud. (If there's really none available, look at multiple instructional videos on YouTube--and check the Comments for each. You'll see which vids get a lot of support from lifters, and which get a lot of criticism.)

4. Even when an exercise is well learned, *build up* to heavy weights--don't just jump to them immediately (but don't stagnate at low weights, either).

5. On a given exercise: experiment with using a warmup set (moderate weight, 8-15 reps) before doing your work sets.

6. Use a limited number of work sets (2-3) per exercise, a limited number of reps (2-6, say) per set, and a limited number of exercises per session--preferably multi-joint exercises, rather than isolation exercises.

7. Do some general warmup before lifting, but be sure that you are fairly fresh for the weight work. For developing strength you do *not* want your central nervous system already fatigued (by miles of distance running, say, or a track workout). You can generally run *after* a fairly brief (as advocated above) lifting session, if need be.

8. Again, try to find threads with posts from runningart2004 (aka Alan). Use the Search function and/or Google.

Best way to build strength, yes. Higher risk of injury, probably also yes.

I'm not saying it's not better but for what it's worrh Haile G and Hicham both used very high reps.

On the other hand Peter Elliot (1:42.9 800m) trained with high weight and very low reps

How old are you, how much experience do you have lifting?

High rep/Low weight vs. Low rep/High weight are two completely different energy systems, and ultimately, different adaptations.

First, define what it is that you are seeking. A steady progression through different set/rep ranges will develop a well-rounded strength foundation.

A good strength-training program will not only increase "strength", but will aid in mobility enhancement, coordination, and health.

What are you trying to do? One can make a strong case for power lifting to max (100 to 800) metres potential. I don't see anyone maxing potential 5000 metres and shorter if one cannot free weight squat x2 body weight. There's a risk to injury. There's a risk to injury also doing more than 30 miles per week of mileage.