Weight Training For Runners Custom Search Weight training for runners is not about "bulking up". This is an unfortunate myth that keeps runners from building strength. You need this for longer distances. Bulking up has misled some runners to think they'll increase their body weight resistance when running. This isn't true. You'll find weight training, when done correctly, benefits you with increased strength. Benefits of Weight Training At its most basic, a good running speed is maintained largely by the energy and power the runner's body provides. Proper weight training helps runners increase their leg strength. More force is exerted against the ground so that each stride lifts your body higher and further each time. This concept, however, seems contrary to the one held by many athletes. They believe the length of one's stride and the speed of one's kick determines how fast they run. Appropriate weight training techniques, build muscle in the runner's legs. They also assist the runner's stride rhythm. Key muscles such as those found in the back, chest, stomach, biceps and triceps support good running posture. Ideally they should be toned. Toned muscles burn up body fat faster and maintain an athlete's fitness. Fit muscles improve your energy efficiency. How? By increased running speed and your ability to maintain your speed over a longer distance. That said, weight training for runners doesn't mean building bulky muscle. Runners are typically lean and light on their feet. Since muscles weigh more than fat, it would seem counterproductive to increase body resistance and reduce your running speed. Runners must balance a fitness schedule. It ideally should comprise running and weight training. This way you won't focus on one aspect of training to the detriment of the other. An Efficient Training Schedule In order to maintain a perfect running physique, runners might wish to lift low or light weights regularly. Lower weights with high repetitions build lean muscle mass. Naturally, you want to vary the weight, time and intensity of each exercise session. This way you'll attain the best results. The ideal weight training schedule for runners comprises a three stage cycle. This cycle is sometimes referred to as a macro-cycle. A typical example consists of four periods:
During the first two periods, training gradually changes from non-specific, general conditioning activities of long duration and short intensity, to more specific, special training of high intensity and short duration. The program is designed so athletes peak during the maintenance period; this peak is timed to coincide with major competitions. The macro-cycle plays an important role improve the runner's strength and energy economy. Running energy economy is the amount of oxygen utilized by the runner when running at their standard speed. Each macro-cycle in turn comprises four micro-cycle stages which can last for three months. The weight training during each stage and cycle should focus on each part of the runner's body. Weight training for runners three times each week is recommended.
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