Runners are athletes. As such, they should ideally train like athletes. That means in addition to following your running plan, eating right and getting adequate rest, you should think about implementing some resistance training into your routine.
People often say:
The sport of running, is to simply run right?! So why would I want to lift weights? I don’t run the course with weights. I don’t want to be big and bulky, it will destroy my mile pace, not to mention cause me extra fatigue lugging around all that muscle mass?! Runners are supposed to be lean, mean, striding machines! Not body builders!
I have heard all of these and more… still does not change my mind. Here is why:
Injury prevention- Nothing strengthens connective tissue and bone mineral density like resistance training. The extra challenge that adding a load to an exercise stresses the body to adapt. This means increased rate of bone development and thicker, stronger connective tissue. The body needs stimuli to adapt, and that is exactly what resistance training offers. Running and the constant pounding on bones and joints can wear down the body. Adding some resistance training will help combat those detrimental effects on joints and lower body ligaments.
Improved body posture and eliminating body discrepancies- Runners are universally known for having poor posture and lots of muscle imbalances (think tight IT bands, psoas muscle, shin splints to name a few). The reason why is because they do one activity, in the same direction, all the time. This causes our bodies to morph into a posture that best suits our activity (running) but doesn’t suit our need to be balanced.
Consider, when is the last time you ran backwards, laterally, jumped or sprinted…? If you hear crickets, you are in this category. Running is great, but if all you do is the same pace, in the same direction for miles at a time, your body will start to crystallize to that specific movement. Your muscles and posture will start to adapt to only moving that way, and they will tighten into being permanently in that position. In addition, the muscles not being used will effectively “turn off” and will become increasingly harder to fire when needed. This shows itself after time. Runners very often have defined muscles that are used in running (calfs, quads) but have underdeveloped muscles that are not used in running (upper body, posterior chain). This usually leads to injuries and overall aches and pains in those stressed areas, and poor posture and low definition in the areas not used.
Break routine re-introduce muscle confusion- Most runners I have known are very dedicated and regimented. To the point where it becomes a negative. They have been doing the same running routine for years. This is great in the fact that they have developed such a strong fitness habit, but it can also cause us to crystallize to a point where we are not seeing the benefits we should be seeing any longer. Our bodies have an extraordinarily strong desire to adapt to homeostasis. If you are doing the same routine, day in and day out, even though your exercising, the body has adapted to it. This means less energy expenditure and less positive benefits from exercise. Think about it… if you are running miles at a time, and you feel no soreness and honestly, it is not that challenging anymore, you are crystallized. Resistance training is the perfect way to bust up that routine, try some different exercises and movements, and finally feel that soreness I know you have been missing. Plus, it will be mentally rewarding to try something new and fun!
In the same vein, I want to make you aware of the SAID principle. This stand for Specific Adaptations to Imposed Demands. This is a bunch of scientific verbiage, but what it simply means is the body will adapt to what you demand of it. That is why and how you can increase the mileage you run as you progress throughout your running program. That same principle explains how you add weight to the resistance exercises you do as you progress through a weight training program. The body is constantly adapting to its environment. Resistance training and good programming will ensure that your body is adapting to get stronger every day, not crystallizing and becoming stagnant. This is one of our guiding principles at Smart Strength… Another example of working Smarter, not harder.
