How much do weights help a runner?

If it's about vanity, go ahead and lift. If it's about being the best runner you can be, upper body weights aren't going to help you much. Adding the bulk up top will make you heavier and potentially slower. You'd be better off spending that time running.

I'm a personal trainer and also a serious runner who has run a marathon. I'm also a 10k runner, and it's definitely beneficial to have upper body strength to help carry you through your long runs and the marathon. You'll notice that your arms will get tired after a while if they're not strong, this can lead to a change in form, and possible side stitches. When your legs are tired at the end of that marathon, you'll be thankful to have your arms to help carry you through to the end. Also, really concentrate on developing core strength (abs, back, and pelvic region). A strong torso is important for any runner. You probably don't want to bulk up a whole lot in the upper body because, as what's been said, you don't want to carry a whole ton of extra weight. A little is okay though because it will give you good benefits. Definitely lift with your legs also, as this will help prevent injury. Some good exercises are calf raises to prevent achilles tendonitis, lunges, and hip extensions (to prevent IT Band syndrome).

Yeah, I really don't think lifting weights will hurt you, as long as you're controlling yourself on it and not trying to do like 5-6 reps of something. What I do is really simple, here:

upper body-

3 sets of pushups w/ my legs elevated

3 sets of pullups

3 sets of dips

3 sets of curls w/ 10-15 lbs in each hand, for 15-20 reps

3 sets of tricep extensions w/ a low weight for 15-20 reps

3 sets of overhead barbell lift for deltoids for 15-20 reps

lower body-

3 sets of squats w/ only a 40 lb. barbell

3 sets of hamstring curls for 15-20 reps nothing heavy

3 sets of lunges w/ about a 30 lb. barbell for 15-20 reps

3 sets of calf raises w/ some bigger barbell (note: i take off my shoes for this one, because w/ regular shoes, your heels are lifted off the ground too much)

and there ya have it. nothing big, just enough to take up some time and tone. :-)

woops, i also meant to add that in the upper body workout, i do 2 sets or so of 3 minutes holding light 5 lb weights in my hand and swinging my arms back and forth in the running motion.

I used to get a lot of tightness and spasms in my back (between the shoulder blades) after long runs, no big deal, but uncomfortable to sleep sometimes. This no longer happens since I started going to the gym regularly. I also think leg work and stretching helps in recovery and injury prevention, although this is just my anectodal experience. I know some evidence/studies are conflicting.

any weight training you do needs to be running specific, being able to bench press isnt going to help your running, for the upper body static dumbell runs are probably the best, you need to think about the muscle groups your going to be using when you run and select a weight training programe to devlope those. for a distance runner there is going to be a lot of leg work and core stability work, using dumbells and barbells basic circiut could include squats, lunges and step ups, these will also work on your core stability at the same time

Core strengthening(back and abs) and light weights for upper body help immensely with being able to maintain form in the final miles of any race. Ask Colleen DeReuck, Allen Webb, Deena Drossin, Jen Toomey, etc. etc.

thanks for all your advice. I think I'll make an effort to strengthen the core muscles and do some light weights upper body-wise. Have a good one!

Just don't do hard strength lifting. Just use light weights and tons of reps and you'll be golden.