Strength training for runners

C

Champr23

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Okay, I have read in the past even for distance runners it is essential to strength train. i.e. squats, lunges, calf raisers, core work, rotational work, etc.

I know that 2 things determine how fast you are: foot speed and force you exert on the ground. (not talking VO2 max or foods etc)

This is the part that gets cloudy. I also read that at some point in distance running your running converts to more endurance than strength and strength is nearly irrevlevant.

So, how important is it to do strength training for runners at a distance of 1-3 miles?
 
Just the same as strength training to any sport, it's very important... You can think of strength training as 'fine tuning' your body to make it run better... You just need to do more sports specific type exercises, and spend a little more time in the 'conditioning/endurance' phase, BUT you still want to get into the 'plyo' phase as well, because when you start off in a race, the first 100 some meters is a sprint to get ahead as well as at the end of a race (unless you are that far ahead/behind)...

Of course you're not going to exercise 4-5 times a week on top of running... so it all depends on your training schedule, but for starters, train maybe 2-3 times a week and see how you're feeling... and allow proper rest...
 
i dont believe in a sigle thing about that...people complain sooo much nowadays...why cant they just live with it and run it...and it will be over...
 
some strength training will help ...but i see not much improvement...the mass only adds time to it...
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Have you ever seen how fit olympians runners are?! they DO NOT get that way just by running... I did not say one thing about muscle mass... If you have done any type of acceleration training, it's a combination of running training, plyo training, AND sports specific strength training...

What makes us move? our muscles... :rolleyes: the stronger they are, the stronger we move BUT of course you need to stretch and keep the range of motion in your body... that's the thing... that's why you stay in the endurance phase more so you don't bulk up and little bit in the plyo...
 
Yeah I agree with dex. Just not sure of the ratio of importance as the distance gets longer. Like I know marathoners would benefit less from strength training (excluding core) than a person running 1 mile. Any more thoughts?

Look at alan webb he broke jim ryun's 36yr old high school record he is stacked as hell. But not excessively bulky.
 
DeX said:
Have you ever seen how fit olympians runners are?! they DO NOT get that way just by running... I did not say one thing about muscle mass... If you have done any type of acceleration training, it's a combination of running training, plyo training, AND sports specific strength training...

What makes us move? our muscles... :rolleyes: the stronger they are, the stronger we move BUT of course you need to stretch and keep the range of motion in your body... that's the thing... that's why you stay in the endurance phase more so you don't bulk up and little bit in the plyo...
Click to expand...
well im no sprinter...im long distance...well if you want long distance its best to be lean as possible...but sprinting i have no clue... :confused:
 
That's why you should incorporate a little speed training into your running... because as i said before... what happens if you're at the last 100 meters of your race, and your head to head with someone? Then it becomes a sprint and you need that strength... And it's actually a little bit of the opposite for sprinters, we make them go a little bit longer/more conditioning...

You're right Champr23, it would be not as imporant, but still you'd want do still lift, not as much as a sprinter and doing more explosive type lifting... it's all relative to what you want your body to do...
 
Ok kewl, great PT dex. Alright I have a scenario. Say there was a sprinter and he was strength training. Take his squat for example and say the most he could possibly benefit from the squat is if he reached 400lbs. Over that and he would be too bulky and stop seeing decreases in time. What would the average distance runner be wanting to get his squat numbers up to for maximum benefit?
 
He'd want to drop the weight so that he would experience momentary muscle failure doing 4 sets of 20-25 reps with 30 second rest. Keeping in mind the order of exercises would also be very important...
 
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