Running Online

Weight Training - For The Marathoner

By
Art Liberman
of State of the Art Marathon Training

Incorporating a weight conditioning program into your marathon training can provide runners with many benefits. In this section, the benefits of total body conditioning through a weight training program will be discussed. It is beyond the scope of this website to discuss in depth the techniques and exercises regarding either free-weights or resistance machines such as Nautilus or Cybex. I recommend that you visit a gym in your area and consult with a weight training instructor to receive a demonstration of the various exercises that can benefit your running as well as your overall health.

Benefits of a Weight Training Program

Upper Body - A strong upper body enables a runner to maintain form late in a marathon or long run. Additionally, upper body strength reduces fatigue and stiffness in the arms, shoulders, and neck areas. Strong arms and shoulders are helpful in propelling a runner uphill. Finally, legs move only as fast as the  arms swing. Thus, a runner with a strong upper body will run faster and more efficiently.

Abdominals - A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form. Legs - Running creates a muscular imbalance in the legs. Through running, one's hamstrings and calf muscles develop at a much faster rate than the quadriceps and shins. Weight training helps correct this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running fast downhill.

Other Benefits of Total Body Conditioning Through Strength Training

Fat Burning - The more muscle tissue one has, the greater the body's ability to metabolize glucose and thus burn fat. Body Composition Changes - As one ages, the body changes in composition as lean muscle decreases while fat deposits increase. Strength training slows down this process even as one reaches the age of 70. Bone Protection - Weight training helps protect bones. This is an important benefit, particularly for women, as decreased estrogen production causes bone demineralization. This in turn increases the risks of osteoporosis and the additional risk of incurring stress fractures. Muscles tugging on bone structure as a result of weight training facilitates bone regeneration. Diabetes and Heart Disease - Weight training, according to the literature, seems to reduce the risk factors for adult-onset diabetes as well as heart disease.

Guidelines - Precautions

Warm up before lifting. It's better to run prior to lifting. Avoid weight training leg work on days before races, speedwork, or long runs. Lift every other day or 2 to 3 days per week. Emphasize lighter weights and more repetitions opposed to aiming to lift heavy weights a few times.

Seek the advice of a trainer to insure that you utilize proper form and that your seat is properly adjusted to the correct setting if using machines. Be sure to stretch thoroughly after lifting.

A final thought: Remember, you probably won't lose weight as you infuse a weight conditioning program into your present training. Instead, you will lose body fat (assuming you eat sensibly); Thus, the scales can be very misleading!