Lifting... is it worth it?

There are other ways to get strong besides "lifting" If you do not have muscular balance, if you're weak then you need to strength train. If you want to be healthy when you're older you may need to strengthen because whether you want to believe it or not running creates imbalances

What is your goal?

A good number of American distance runners lift and do other complementary training (core work). The type of lifting and specific workouts are important. Biceps curls are not likely to help performance except in getting the ladies.

Body resistance exercises.

If you are in HS... Yes.

Most kids are weak. Majority spend all day sitting at school, then go home and spend another 6-8 hours on their phone or computer. Outside of practice most kids take only about 2000-3000 steps a day.

Unless you live in the country and have grown up as an outdoorsman or have a staple of daily farm cores your body is likely underdeveloped and need supplementary work.

As said you can get that from other things. But you probably don't like it because it's hard & exactly what you need.

luv2run wrote:

What is your goal?

A good number of American distance runners lift and do other complementary training (core work). The type of lifting and specific workouts are important. Biceps curls are not likely to help performance except in getting the ladies.

"Bicep curls "= "Pump them arms Dicky "

It is absolutely worth it. One of the best boosts to my running was supplementing it with a 3x week total body routine. You'll become more balanced, stronger, and will be able to handle workouts better. When peak races come you can taper just like your running.

I'm not a coach, nor do I study this stuff for a living, so I can only speak from my own experience. I'm a 32yr old ex distance runner who used to despise weight room training. As a collegiate athlete, I was VERY injury prone. Stress fracture after god d*mn stress fracture. I did everything I could to stay out of the weight room, even when my coach occasionally held weight room sessions.

As a 32 year old, I am no longer training for peak performance, I still run 4-10 miles on most days of the week, and I like to do a good hard effort road, xc course, or track workout once every 2 weeks. And only in the past year have I actually felt REALLY good on most runs, and the only thing I can chalk it up to is a regular weight lifting routine.... actually a lot of heavy lifting, 4-5 lifting sessions per week. It isn't like I have been training for a PR, so who knows, maybe lifting weights would be detrimental to getting a PR. All I can say is, I have felt like a million bucks, consistently, for 6-8 months, and have actually had some darn good workouts (relatively speaking). No injuries (but that could be due to less mileage and better diet), and its hard to explain but I just feel 'stronger' during runs (more below). Psychologically speaking, I feel fresh mentally, because I actually look forward to getting into the weight room. (which may or may not apply to a distance runner training for peak performance, as you need to spend a lot of your time running). As a physiologist, I am more than aware (if that's possible) that biological variation between humans is HUGE. And this includes adaptations to training stimuli. Other words, just like anything else I've seen in science on human subjects, weight lifting may help some runners, and not so much others. As for a mechanistic theory behind how tf weight lifting (aka, maybe 8-15 reps X 3 or 4 sets, plenty of recovery between sets, and usually maxed out by last rep of last set) could improve distance running performance?? I have NO CLUE. It doesn't sound logical to me.

I used to despise weight room training as a distance runner for two reasons. One, I was terrified that I was going to get bulky. I'm naturally already on the bulky side, relative to most distance runners, as I am 5'9" and my ideal running weight is 145-150lbs (I now weigh 165lbs). If you're the average distance runner however, you likely don't have to worry about that. Most distance runners cannot for the life of them gain muscle mass. And even if they do gain some, it MAY still be ok, depending... Two, I was worried about the exact same thing you are worried about - WASTING TIME. Mainly because I couldn't fathom a mechanistic explanation for how spending time in the weight room is any better than getting out and putting one foot in front of the other (....the law of specificity), or even resting between workouts. it seemed like a waste of time. Since I have been lifting, however, I feel much stronger during runs. I know I know, 'duh, you're lifting weights, of course you'll feel stronger.' But I mean I feel stronger during a 10 mile run, and in a good way. Not in a bodybuilder too heavy kind of way. Perhaps, 'fatigue resistant' is a better term. But how how in the hell could my lifting routine (heavy weights, plenty of rest between sets, only 8-10 reps per set) help with fatigue resistance during a 10 mile run??? Doesn't seem logical, but at the end of the day my lifting routine is clearly helping my running.

My advice is this - First, definitely figure out a 'core' routine and stick to it, do it at LEAST 3 times per week. If you don't know where to start, talk to people, email people, Google. Just anything to strengthen your core muscles and it doesn't need to be a lot. As for weight lifting... I don't think it will hurt to try. Start with 2-3 sessions per week. The 21 year old me would punch 32 year old me in the face for saying that. But if it doesn't help, I think you should be content in knowing that it was worth a try, especially if you're not happy with your current performances.... What have you got to lose? Don't allow time in the weigh room to take away from time putting in mileage or quality workouts, unless those aspects of training need to be reduced anyway, and definitely get enough rest/sleep, and definitely eat quality foods- Because lifting PLUS running will take it out of you. Lifting isn't for every distance runner, but I do think it is potentially significantly beneficial. And if you're still in school- Unless you're from a really poor family and you actually have to work a full time job to support yourself, then trust me, there is enough time to waste, and it will be worth a shot. Honestly- Worst case scenario, your running doesn't improve. But I don't believe that weight lifting will make it much worse.

Good stuff from Random Shmo. I could be Random Shmo #2. I lift way more now than I ever did (at age 35) and am stronger and pretty much just as fast as when I was younger.

My big wish is that I worked on being fast and being strong when I was in my teens. they are not mutually exclusive for the vast majority of athletes out there. So unless you are hoping to break 4 in the mile or 8:45 in the two mile, then work on being a well rounded athlete. You'll probably be better in high school and college, but I can say without a doubt you'll be better for the many decades that come after that.

For injury prevention if nothing else, mixing a lift session in even just twice a week is 100% worth it. Literally just go in for 1-2 hours and do a circuit of all the lower body machines plus a few sets of squats (6-8 rep maximum), that's all you really need, not everybody needs to go out there and do the super complicated lifts that you see the Oregon Project doing with their Nike strength coaches.

Lifting is absolutely worth it, BUT only if you already have enough strength to lift properly.

I coach hs kids and, let's face it, some of them--especially freshman/sophomore xc boys--don't need to use any exogenous weight. When your "max" is gravity, adding on anything else is only going to result in improper technique.

If you've got the body weight exercises down pat, then start lifting. Why not at least try it? It can help you get stronger and (indirectly) faster, too, as certain lifts can really grow your fast twitch network.

Whenever I hit a performance plateau in the past and broke through it, it came after a cycle of lifting.

It's definitely worth it, you just have to find something that scientifically works. That may take many years though. Recently I made some serious gains through very heavy dumbbells, structural work I told myself. If I had a cookie cutter or unmindful approach to it, I probably wouldn't have. But I've also been working at it for a long time and can't always predict success. So you could have a practical point.

Do the research yourself...

Look up research on strength training and running economy.

Look up articles on elite runners and lifting.

The problem is going to be the "how".

Runners already expend a lot of energy just in running. So, lifting should be minimal and performance oriented.

Focus on the squat and deadlift. Alternate workout to workout. 1-2 lifting days a week is fine. Lift preferably later in the day on your hardest run days.

Use light weights for 2-4 weeks. 2-3 sets. 10-15 reps. Don't lift to failure, just learn the proper movement.

Now go heavy. 4-6 reps. Lift to a final set to failure. Example: 45 x10, 95x5, 115x5, 135x5, 155x4-6. Basically keep adding weight until you reach technical failure. Should be reached within 5-6 sets. When you are able to hit that last set at a prescribed rep range then add 5-10lbs the next workout. Basic linear progression.

After 2-3mo add plyos such as box jumps or split box jumps. 3-4 sets. 3-5 jumps. Aim for increased height each set. Small increases in height can be added by putting a 45lb plate on top of the box (1.5-2in increases).

Your goal should be increases strength, and power which will improve running economy.

Supplementary upper body work can also be added (pull-ups/dips or feet elevated push-ups)

Alan

what was worth it for me were plyos. Box jumps, agility hurdles, bounding on the football field. I added some planks and pushups but that was mainly for vanity's sake. But the plyos made a huge difference for me. I could feel the strength grow in my legs. I could tackle hills during a race like no one's business. I felt like I had pistons in my legs.

Retired now, but if you are like I was in college:

- good distance runner but wimpy 5'8 130.

- Went to weight room to supplement running, but really to look more 'normal'

- didn't really enjot it.

- Hated it when anyone else was there but....

- kept at it for months under advice of coach.

- No detectable difference to performance

As Schmo said above, runners don't generally gain mass. I looked no different after months of grunt. No real harm done, but it does waste time and must increase possibity of injury if not done right.

Distance runners in their prime are always looking for ways to improve, so pretty much all will try it, but I would say that unless you really enjoy weights, forget it. Up to 800m runners are a different matter.

Lydiard said it best:

"Don't waste time flinging weights about"

I'm with Boom Baby. I loved Plyo's. Not sure whether they actually made any difference but really felt like they did. I am in my 50's now and think plyo's become more important as you get older.

I've lifted since I was 15. It's 16 years later. I really like it. If it's been more than a couple months since I've lifted, I start to feel really lazy and unfit. I've also added climbing to my exercising. I'm kind of interested to see how I'll hold up in old age.

Lifting only works if you're really, really short. Then, and only then, a couple of inches can make a difference.

were you eating? what was your protein intake? did you take casein before sleeping? why would you expect to improve a ton when you have a terrible mindset while doing it?