Whether you’re training for a marathon or a 5K run, weightlifting seems like the last thing that would be a part of your workout. After all, you’re going to be running, not showing off your muscles in front of a crowd.
To the average individual, weightlifting and running might not really seem to go together. However, adding a weightlifting component to your daily running workout can make a huge difference to your training efforts.
Weightlifting or weight training can have some obvious benefits to any individual who incorporates it into a workout or training program. Weightlifting increases the rate at which your body burns calories, it reduces the risk of certain diseases like diabetes and heart disease, and it even improves digestion and mood.
For runners, weightlifting has some added benefits, including increased muscle, tendon, and ligament strength, as well as overall muscular endurance. Generally speaking, weightlifting for runners helps strengthen non-running muscles, which besides reducing the risk of injury, will also give your body the strength it needs to get through those tough running workouts.
A typical weightlifting routine for a runner involves lifting light weights and doing multiple repetitions of a lift. This is the opposite of individuals who lift weights in order to build muscle. These individuals typically lift heavier weights, using few repetitions.
If you’re sold on the benefits of adding weightlifting to your running workout, here is one approach to consider. Your needs (and abilities) may be different than those of your neighbor, so the amount of weight you lift and the number of times you lift it can be changed.
Since your body (specifically your muscles) needs time to rebuild and recover after a workout, this particular weightlifting workout is meant to be done three times a week, every other day (i.e. Monday, Wednesday, Friday), although again you can play around with the days in which you do the workout.
Sample Runners’ Workout
Squats – If you’re just starting out, you may want to consider using a machine (i.e. Smith machine) to do squats. This will ensure that you will focus more on form and balance, which will in turn decrease the risk of injury. For the more experienced lifter, you can use either barbells or dumbbells.
Bench Press – Again, here you have the option of using free weights or a machine.
Chin-Ups – Here, you can do the full-body or leaning variety. Full body chin-ups require you to do just that – lift your entire body. The leaning chin-ups on the other hand, involve lifting up only part (about half) of the weight of your body.
Stiff-Legged Deadlift – Great for the lower back, hamstrings, glutes and erector muscles, this exercise should be done with your legs stiff, but slightly bent.
Abs and Crunches – Weightlifting tends to strengthen the muscles on the back part of your body. Abdominal workouts will keep your front in as good a shape as your back.
Since the workout in this case is designed for runners and not weightlifters, it is important that you stress repetitions over amounts. In other words, don’t worry about how much weight you (or the guy next to you) is lifting. In most cases, you can do 2-3 sets of each exercise, with 15-20 repetitions per set. Choose weights that you can manage relatively easily.
If you find that you get tired after just 10 repetitions, consider dropping down to a lighter weight. You should be able to lift the weight at least 15 times per set.
In terms of the number of sets, most experts agree that one is as good as three, so how many you do depends on where you are in terms of experience and ability. Generally, 3 sets of 15-20 repetitions are considered standard among runners.
In no time, you’ll be well on your way to becoming a stronger runner. Not to say that you’re going to look like Hulk Hogan running down the street, but you will certainly be in better shape to survive the real workout – running.
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