Debunking the weight training myths in running

There is no evidence that the claims of no evidence are backed by evidence.

Any quick search of research and you will find loads of studies supporting the claim that strength training improves running economy.

Alan

Yes, running hills can indeed help improve distance running economy. Running hills offers several benefits that can positively impact a runner's performance:
Strengthens Muscles: Running uphill engages muscles differently compared to running on flat terrain. It works muscles in the legs, particularly the quadriceps, hamstrings, calves, and glutes, as well as the core muscles. Strengthening these muscles can lead to better running economy, as stronger muscles are more efficient at generating power and maintaining a consistent pace.
Increases Cardiovascular Fitness: Running uphill challenges the cardiovascular system by increasing the demand for oxygen and requiring the heart to pump blood more efficiently. Over time, this can improve cardiovascular fitness, allowing runners to sustain higher speeds and efforts for longer durations.
Improves Running Form: Uphill running encourages proper running mechanics, including a forward lean, shorter strides, and increased knee lift. These adjustments can help runners develop better form, which can translate to improved efficiency and reduced risk of injury during flat or downhill running.
Boosts Mental Toughness: Running hills can be mentally challenging, requiring focus, determination, and perseverance. By regularly tackling hills, runners can build mental toughness and resilience, which are crucial for maintaining pace and pushing through fatigue during distance races.
Enhances Speed and Power: Uphill running forces runners to push harder against gravity, which can translate to increased speed and power on flat terrain. The strength and power gains from hill training can help runners maintain a faster pace with less effort during distance runs.
However, it's essential to incorporate hill training gradually into your overall training program to avoid overexertion and injury. Start with shorter hill repeats and gradually increase the intensity and duration as your strength and fitness improve. Additionally, be sure to include proper warm-up and cool-down routines to prevent muscle strain and promote recovery.

When incorporating weight training into a distance running program, it's important to focus on exercises that target the muscles and movement patterns specific to running. Additionally, be mindful of not overdoing it, as excessive strength training or lifting too heavy weights can lead to muscle fatigue and detract from running performance. It's advisable to work with a certified strength and conditioning coach or physical therapist to develop a balanced and effective weight training program tailored to your individual needs and goals as a distance runner.

Quit being a beta male and go lift some heavy sh*t!

Thank you for your comment and you are correct.

Research suggests that incorporating weight training into a runner's regimen can help prevent running injuries. Weight training can improve muscle strength, endurance, and overall biomechanics, which are important factors in injury prevention for runners. HOWEVER IT IS POSSIBLE TO GET HURT IF PROPER PROGRESSION, FORM, AND MODERATION WITHIN THE RUNNING PROGRAM IS NOT FOLLOWED.

Common sense is not common even to many College Professors of Exercise Physiology.

Being strong is good for running. That being said I think far too much emphasis is placed on weights/ strength training especially at the college level. The ncaa system is designed to help football and basketball the most and the strength coach position was a neat work around to get more practice time.

I believe most runners need to work on other things before lifting due to the injury risk. If I have a kid with zero core strength, terrible mobility and flexibility, heavy strength training is a bad idea.

Like someone else said, if you can do it correctly, start slow and progress it can help. Most programs are able to do that or the kids want to move more weight.

Will a deadlift help your running? Maybe. More running will probably help your running

Agree with the first, disagree with the second.

There are also "EXPERTS" that want to get you to give up running and other aerobic exercise and to exclusively weight train. I have put out many threads about both of these subjects because they pull people down. What amazes me is nearly anyone on LRC responds!

Okay, so you do not see any correlation between fast times and resistance training? Why then, my fren, do so many world class runners spend hours in the weight room? Most sprinters spend as much time there as they do running! Please support your claims, I have supported mine and a quick search of Artificial Intelligence would produce volumes of researched evidence that proves my point. The professor professing this nonsense is leading people in the wrong way, and so are you!

Here is an argument I had with a strength coach.

Can a kid be good at running without strength training? Yes

Can a kid be good at running mostly strength training? Absolutely not.

Don’t let the strength training take away from the running

Read: Distance runners.

Just say who the person is.. Jason Karp the book pusher. With all his knowledge why does he run only a low 19min 5k in vapor fly shoes?

Two things:

1) "Strength training" is a big big bucket, and changing it to "weight training" or "heavy strength training" is a technicality imo. I'd say fast hills fall somewhere on the spectrum of strength training. Doing core after a run is certainly strength. Doing bodyweight stuff is strength. Doing yoga or mobility or band work is strength. Your body doesn't know you have a barbell on your back and magically flip some switch that says, "IT'S HYPERTROPHY AND INJURY TIME!" like many runners think will happen.

2) The kid that you mention needs strength work more than anyone else. Doesn't have to be heavy barbell backsquats, ass to grass. But knowing how to lunge and squat and twist with a load are some of the most fundamental human movement patterns.

The bench press is an idiotic exercise, especially for runners.

Who is this famous professor and why has he taken this position?

Cognitive bias perhaps?

Anyone who needs to be fast for real could stand to benefit from a bit of benchpress or other chest exercises sprinkled in. I've run many 400s and thought, "Damn my chest and shoulders are tired."

You don't have to do crazy volume or weight, but some resistance training for the upperbody can be beneficial for shorter distance events. Plenty of MD guys can get their fix with pushups and pullups.

Lifting is a good thing to do if you are a HS, college, or pro.. for most people trying to get sub3 marathon, or BQ; they would be better off using that time to run more.

I’m not against upper-body exercises - just the bench press. I’m all for doing pull-ups and overhead press, but a lot of people place an emphasis on the bench press when it really doesn’t deserve it.