Health & Fitness with Jamie Auciello
Run Stronger with Resistance Training
by Jamie Auciello
Let's face it, as a runner, most of your training time is devoted to
doing just that - running. After logging all of those quality miles, you
may feel you do not have the extra time, energy, or the desire to "pump
iron" as a supplement to your running routine. To increase your chances
of continuing to run healthy and to increase your running performance
however, you really can't afford to omit resistance training from your
routine.
William J. Kraemer. Ph.D. is a professor of applied physiology and
director of research in the Center for Sports Medicine at Penn State
University. He is also editor-in-chief of The Journal of Strength and
Conditioning Research. Kraemer says of resistance training and running:
"Resistance training is an essential supplemental training method that
needs to be incorporated into a total running training program in order
to allow the body to tolerate the high intensity run training and to
prevent overuse injury so often associated with distance run training.
In addition it is important that the resistance training program is a
sport-specific training program which focuses on the postural support
muscles of the upper body and the muscles of the ankle, knee and lower
back. Fears that if strength training will negatively affect run
performance have essentially been eliminated if a sport specific program
is developed."
I n essence, a well designed and consistently performed resistance
training program will increase strength, improve sport performance,
increase fat-free body mass, and decrease body fat.
Training is specific. The body will always try to adapt to demands
imposed on it. Anyone who has tried to come back after a long layoff
from running knows just how true this is. It is interesting to look at
what studies have to say about performing endurance training and
resistance training concurrently.
- Development of maximal oxygen consumption is not compromised when
concurrent strength and endurance training are performed.
- Concurrent strength and endurance training do not negatively affect
endurance capabilities.
- Anaerobic performance may be negatively affected by high-intensity
endurance training.
- Power capabilities may be compromised by the performance of both
strength and endurance training.
- Strength can be compromised, especially in high-velocity muscle
actions, by the performance of high-intensity endurance training.
Here are a few of the benefits that can be achieved through strength and
resistance training:
Injury prevention
Runners are particularly susceptible to overuse injuries because of the
repetitive nature of running. Strength training helps to reduce this
type of injury by increasing the strength of all the muscle, ligaments,
tendons, and bone, which are involved in the running motion. It also
increases bone density.
Muscular balance
Weight training serves the purpose of strengthening a runner's weak
points. Prehabilitation refers to the prevention of injury by training
the joints and muscles that are most susceptible to injury in an
activity, unlike rehabilitation, which deals with injuries after they
occur. The nature of running can create imbalances between muscle groups
of the body. Hamstrings are often stronger (and tighter) than
quadriceps, calves are stronger than the muscles of the front of the
lower leg, and abdominal muscles are not in balance with lower back
muscles. Strong abdominal muscles lead to good posture, stability of the
torso, and help to prevent lower back problems. Any effective abdominal
routine should include exercises to strengthen the lower back.
Prevention of fatigue
Stronger muscles also help to minimize fatigue during running and can
help increase performance. No matter what the distance, a runner can
benefit from increased upper and lower body strength. This is especially
true near the end of a race when fatigue often interferes with
performance. We have all seen runners come across the finish line
looking almost as fresh as when they started. We have also seen runners
cross the line almost falling over, not able to stand up straight.
Upper body strength and muscular endurance can help delay fatigue in the
arms and postural muscles during a race. Lower body strength is vital
for maintaining proper knee and hip lift as well as optimal stride
length. As muscles become fatigued, they can compromise the efficiency
of a runner's movement and increase the oxygen requirement for running.
Your running can start to fall to pieces even though your cardiovascular
system may be ready for more. By expending energy to maintain proper
form your pace will suffer. Strength training will enable you to hold
your form when you are tired.
Running economy
Scientists in Finland found that strength training could boost maximal
running speed by 10%. Strong and evenly balanced muscles help posture,
which contribute to good running form. Research has linked strength
training to a lower risk of injury and a 4% improvement in 5k race
times.
More Benefits
The American College of Sports Medicine (ACSM) added resistance training
to its minimum recommendations for fitness this decade, citing studies
of both lean body mass and injury proofing benefits. Weight training
helps to maintain muscle mass in an aging person. More muscle mass
equates to a faster metabolism and thus more calories burned. With
aging, people are expected to lose muscle mass and gain body fat. Weight
training has actually been shown to reverse this process by increasing
muscular strength and muscle mass in sedentary older adults. The
euphemism "Use it or lose it" is applicable to strength training. It's
never too late to start. Studies have shown that weight training is very
effective in preventing osteoporosis in women. For younger women it pays
to develop strong muscles and bones to help offset difficulties that
women may experience in post-menopausal years.
Training recommendations
Runners want to gain strength without increasing their muscle girth and
total body weight. For this reason it is best for runners to incorporate
a strength training routine for the upper and lower body that includes
high repetitions (12-15 or more) and low resistance (weights). This type
of routine will not only increase muscular endurance, but will increase
muscular strength. The program should be performed 2-3 times per wk.
During the competitive cycle of the training season, strength training
should be used more conservatively (once a week) serving as a
maintenance phase. All high intensity running workouts should be
scheduled on non-lifting days. After a race season ends, the emphasis
can change from running to strength training. An important concern of a
runner just starting a resistance training program is to minimize the
initial muscle soreness associated with resistance training, and to
prevent injury.
To make resistance training workouts more effective and enjoyable, begin
with a thorough warm-up. The warm-up functions to increase blood flow to
the muscles, preparing them for training and also helping to prevent
injury. A good warm-up includes ten to fifteen minutes of easy aerobic
exercise followed by gentle stretching of all the muscle groups, with
particular emphasis on tight areas and the muscles that will be worked
heavily. After this warm-up you are ready to begin your workout.
You should always sequence your exercises to train the larger muscle
groups first in order to avoid fatiguing the smaller muscles. Fatiguing
these muscles will decrease the amount of total work possible throughout
the entire workout. You should begin your workout with exercises that
work larger muscle groups and cross two joints (i.e., squats, leg press,
bench press, and lateral pull-downs.) Another very important part of
weight training is proper breathing. The correct method of breathing is
to exhale during the primary movement, "exhale upon exertion", and to
inhale during the secondary movement of the repetition.
Concerns
There are always concerns when starting a new program. Here are a few of
the more common ones.
Will it affect flexibility?
Weight training will not impede flexibility. It may actually help to
increase flexibility by allowing the muscle to be worked through a full
range of motion.
Will it make you bulk up?
There is a difference between a body builder's workout and a runner's.
Each of these athletes has different sport specific goals and is
therefore going to have to strength train very differently to complement
these goals. Weight training does not have to be synonymous with
"bulking up." The truth is that it is very difficult to put muscle bulk
on, and genetics play a large part in a person's ability to do this. The
intensity and volume of training needs to be higher than that of an
endurance athlete's in order to see significant increases in muscle
size.
So that's it. There are all kinds of good reasons to start a resistance
training program if you have not yet. Then all of those quality miles
will be that much more enjoyable.
Jamie Auciello, Certified Strength and Conditioning Specialist, works with clients at The Boston Racquet Club and at their homes.
He is a graduate of Penn State University with a degree in exercise and sport science. He is also an ACE certified personal trainer. Jamie is a competitive runner and cyclist. He has run five marathons, with a best of 2:59.
For more information contact Jamie via e-mail: Auciello@concentric.net
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