Be a Faster and Stronger Runner: Add Weight Training to Your Routine

Are you ready to take your running to the next level? Do you want to be a faster and stronger runner this racing season? Consider adding weight training to your training schedule. It is true that runners can often have a hard time adding weights or other forms of cross training into their training program. How else do you become a better runner if you don't just run more miles, more often? Well, it is also true that you can become a better runner by giving up some of your mileage and replacing it with lifting weights instead. Here's how it works.

Weight Lifting Improves Your Running Form

There comes a point when your form just begins to break down. You can't get up that hill or you just can't muster up the extra bit of speed to rush to the finish line. By weightlifting you will strengthen your core and a stronger core means you can hold it together for the duration of your run. Your muscles will stay strong and engaged the whole time. A strong back and abs help keep you running tall instead of bent over as you tire out. That improves your running efficiency and ultimately your time.

Weight Lifting Improves Endurance

Stronger muscles can go harder for longer and that is perfect for running. When weightlifting you are training your muscles to respond to high levels of intensity over and over again. You break the muscles down and then they rebuild themselves bigger, stronger, and faster. That translates very well into running. You will be able to tackle that insane uphill portion without fear knowing your quadriceps can handle the stress.

Weight Lifting Reduces the Risk of Injury

While running is an excellent form of exercise it still causes unbalanced muscles in the legs and rarely works the upper body. The calves and hamstrings are worked at a faster rate than the quadriceps. But, it is the quadriceps are essential to supporting the knees and the hips, two areas very injury prone in runners. A well-rounded weightlifting routine will develop the muscles that are neglected in running and those stronger muscles will support the weak points and prevent injury. Weightlifting also strengthens bones which is excellent when trying to prevent stress fractures.

Weight Lifting Burns More Fat

Weightlifting helps you build lean muscle mass and muscles burn a lot of calories. Increase your muscle mass with weightlifting and you will burn far more calories while running and while resting. You will become a running furnace that will have to tap into your fat stores for energy. As you lose more fat you will become lighter and a much faster runner.

Finally, Weight Lifting Will Increase Your Speed

All the benefits of weightlifting mentioned above (endurance, running form, fat burning, and less injury) add up to a much faster running time. What runner doesn't want to get faster? Weightlifting improves your form and that makes you a more efficient runner and means more speed. Less fat on your body means you have less weight to carry around and your body can more easily move quickly. Increased endurance means you can go farther and for longer so you can focus on getting those legs to move faster. Overall, weightlifting makes running easier for you and easier means more enjoyable. When running is more enjoyable you will want to do it more often and that training will ultimately give you brag worthy race times.

Resources:

Strength Training for Runners
Run Stronger, Run Longer: How Strength Training Benefits Runners
Weight Training
How Strength Training Benefits Runners

Other Articles By This Contributor:

Going Long: How To Be Properly Prepared For Your Long Run
How to Love and Support Your Running Spouse
Making a Difference: How to Give Your Running More Meaning