Smart Strength Training for Distance Runners

By Dr. Jason Ross

For thousands of the treadmill-weary across America the idea of running through the countryside leaps to our attention as soon as warm weather beckons. We hunger for the joy of the open road. Some set goals to complete their local 5k run. Others set their sights on a marathon.

Whether new to running or a seasoned veteran of race events, many of us have dealt with at least a few associated aches and pains. The good news is that we don’t have to. Through long experience, I’ve found that the one thing a runner can do to help ensure an injury-proof season is strength train. 

Let’s start by addressing prevailing myths about training to run. First, I’ve learned that yoga is a good thing and has its place, but yoga alone is not sufficient.

I practice yoga so I need not lift weights. With yoga, an individual’s body weight substitutes for the resistance of weights. But a founding principle of strength training is progressive overload, meaning that over a period of time it helps to gradually increase resistance. With a consistent running program, one’s body weight tends to stay the same, or may even decrease. Thus we’re not achieving a progressive stimulus to generate new strength levels.

To remedy this, I recommend working with dumbbells and adding a few sets of walking lunges. The stronger we get, the further we can lunge, and the heavier dumbbells we can manage.

Performing a box step-up is another great exercise. Use a box about 18 inches tall. Then step up one foot at a time while holding a pair of dumbbells. Again, progression comes through gradually increasing repetitions or moving to heavier weights. 

The second widespread myth has to do with cross training. Cross training is a super tool. It helps avoid constant repetitive overload by allowing one set of tissues a chance to recover while working another set. Respiratory and cardiovascular systems benefit, but strength generally does not improve. Thus we fall into an imbalance, with aerobic abilities surpassing strength. While we have the lungs and stamina to run further, our leg strength won’t support it. Here again, weight lifting can help correct the various imbalances that a highly repetitive activity like running tends to produce.

In fact, it's been shown that adding just two lifting sessions a week in place of two running runs will produce better results then running alone. So instead of squeezing in an extra bike ride or swim, I suggest adding a lifting session.

The biggest misconception of all is that running alone is all that’s needed. Rather, it’s an integrated and balanced program of running, aerobic cross training and progressive strength training with weights that works magic.

Lifting weights offers multiple benefits. It helps develop the body’s connective tissue to a degree that running alone cannot. Strong connective tissue enables the body to absorb force better, resulting in more stable joints. Increased tendon strength allows a smoother transfer of force. Numerous studies show that aerobic workouts don’t enhance tendons, ligaments and connective tissue to the degree needed for distance running.

I like the fact that weight training brings about “excess post-exercise oxygen consumption." In other words, the body naturally continues to burn calories after a weight lifting session. That’s a help in controlling weight and losing excess fat.

Weight lifting likewise enhances our immune system. Since running is mostly catabolic, it tends to break down tissue. Since lifting weights promotes production of testosterone, thereby balancing the testosterone/cortisol levels needed for a healthy immune system, it helps build the body back up. 

When setting running goals and devising a workout to-do list this spring, it’s good to know that throwing in a few strength training sessions a week will vastly enhance training. It will doubtless increase the chances of enjoying a fun and successful summer racing season.

Dr. Jason Ross is a doctor of chiropractic in Grand Rapids, MI, is certified in the active release technique. He’s a former member of the U.S. National Bobsled Team and continues to train and treat members of the team. He also works with many cyclists and distance runners. 

Source: Originally published in Natural Awakenings West Michigan May 2007 Women’s Health issue.