Strength Training 101 for Runners

"Lifting weights is not good for runners" has been a phrase tossed around for years. From mid-distance to long distance, weights are kryptonite and will supposedly slow you down, add unwanted bulk and stiffness to the grace and fluidity of your mechanics. For sprinters and power-based runners, those in the know might not get all in bunches on the topic and can justify weight/resistance training.

When blanket statements are spread, I advise to run the other way! Weight training is like grocery shopping, meaning you can shop in all the departments or just focus on what you need, like lean meat and veggies.

Let's consider the physiology of racing between the 800m and the 5k. You need speed and endurance, yeah sure, but more importantly, we need to consider posture, strength and stability in the correct range of motion. It's called relative training. Or training the person based on the tools used to perform the task at hand.

You must first evaluate and answer the question of the correct set and repetition scheme needs to actually have a positive training effect. Once you have framed that out, now we can look to choose the necessary exercises for getting stronger, more fit and, of course, faster. More often that not, an imbalance between left and right, front and back, and gross rotation will exist. Why is this usually the case? Dominance, comfort and lack of early age teaching will create a one-sided pattern for those unfamiliar with single arm/single leg training in the resistance world.

With that, the basic concepts are to stabilize the spine and core and begin to train the moving limbs around the stable middle. Push and pull, lunge and hurdle, bend and twist, better be in your program somewhere. Otherwise, enjoy "spinning your wheels."

Mark has been with ONE Human Performance since the facility's inception in 2002 and serves as Elite Trainer and Operations Director. His background includes NASM, CPT, CSCS and FMS certifications. His personal experience as a track athlete and powerlifter brings a rare blend to the performance and movement side of training.