Today, I had a great converstation with Coach Jay Johnson about what type of strength training (if any) is appropriate for distance runners. As we spoke, we covered a wide range of topics and various opinions from different coaches, athletes, researchers, and trainers. It made me realize that the thought behind incorporating this type of work differs depending on who you ask, regardless of what current research might state. So I thought I’d throw this poll out there to see what opinions we might get back. Additionally, I’d like to open this up as a discussion with the type of workouts you currently do (if any) outside of running and why? The more comments, the better the discussion, so please leave your input.
I think that depending on what phase of a race training you are in should set up your weight training. Off season and early on with lighter miles, you can hit it pretty hard, it would not however make sense to keep hammering away squats during a taper time.
I think the first area to address is correct posture, many runners have problems with muscle imbalances, due to sitting down at work, in the car or at home.
I found the Trigger Point performance workouts very good for improving posture, dynamic range of movement and making the muscles more elastic.
http://runwitharthurlydiard.blogspot.com/p/trigger-point-performance-self-massage.html
I think free weights and functional type excercises work well.
I’ve found doing traditional weight training ie reps of 8-12 for individual muscle groups made me put to much muscle bulk and weight on, maybe training like a power lifter with reps of 3 for max power might work better.
Also I think hill sprints give very good results for boosting power and improving running form.
I am pretty sure that strength training benefits every person in every sport. I just don’t have the expertise to know what will benefit a distance runner. What muscles tend to fatigue first? My guess is that might vary depending upon form. Too many variables for someone like me, who is not an expert and is recovering from strength imbalances as we speak.
Strength training exercise is proven to be more efficient at stimulating the release of this growth hormone more than any other form of exercise. To receive maximum benefits make sure you get the help of a gym instructor or fitness professional to get properly set up your exercise program. It is important that you do things correctly otherwise it is unlikely that you will be able to train at the right level of intensity to stimulate the body into producing this “fitness hormone”.-