Strength training for runners (and cyclists)

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     Hey, y’all i wrote this article late last year and it appeared in INSIDE DIRT which is the E-line version of Trail Runner magazine. I am re-posting this because the topic appears in latest issue of “Strength and Conditioning Journal” by the NSCA.In an article about improving aerobic capacity of Distance runners, the research showed that wgt training and plyometrics can be used to successfully improve Running Economy -eg run mo better….So instead of the old school idea of having to log tons of miles on the road and risk overuse/training injuries , you can get better faster and safer with a proper strength training program                                              

   Weight Training Will Slow Me Down and Other Tall Tales

   By Herb Kieklak, CSCS, USATF Coach

   Every professional athlete - from linebackers to third basemen  - are doing it. Even scrawny pro cyclists do it. Runners, however, take off in the other direction at the mere suggestion. Am I talking doping? Steroids?  Nope. Something far scarier to runners, especially long distance runners: Weight training!

   Which begs the question - why is it that all major sports do some type of strength training, but runners (other than track and field athletes) cringe like a vampire before garlic when I mention touching weights or going to the gym? Let’s take a look at some of the tall tales of running. How many have you told to avoid weight training?

   Tall Tale #1: Simply running will make me a runner

   Many people start running believing that if they just keep at it, they will naturally get stronger and more efficient. While this may work when acquiring some new skills (learning to play guitar on your own comes to mind), it is not the best method (like learning to play the guitar on your own.) A few runners may actually get stronger initially, but eventually they plateau. As far as running efficiency goes, it gets worse because bad habits are getting solidified. We have all seen joggers out there with an out-of-control style that is downright scary.  These people are injuries waiting to happen.

   Tall Tale #2: Weight training will make me slower

   When directed to begin weight training, many runners avoid the task by stating a popular running tale, “Weight training will make me slow.” Sheesh! If I had a quarter for every time I heard this one. My response to this exaggeration, “Sure it will, if done wrong.”

   When athletes do slow, heavy exercise like squats or leg presses it makes them stronger, but not faster. But when you train using explosive lifts like Triple Extensions, Hang Cleans or plymetrics, you develop explosive high speed power. Remember the rule of specificity of training – do strength exercises designed to meet your goals.

   Tall Tale #3: Weight training will make me bulk up

   A skinny marathon runner once told me that he had started weight training, but after doing some machines for a while his thighs got too big and it slowed him down. Really?! 

   First of all, any certified strength coach will tell you that it takes a very rigorous schedule to produce muscle hypertrophy (bulk), plus you need to eat a very exact high protein, high calorie diet to feed that muscle growth. Finally, if it was that easy to bulk up, we would all look like THE ARNOLD.

   Tall Tale #4: Weight training eats into my running time

   “I don’t have time.” Yes, you do.There have been published research studies in the NSCA journals , that show improved cycling performance with just 2x/week session of 20min in length.

   When you get to the gym/club don’t stand and gab. Just do the lifts…and go home. You have time, if you want to do it.

   Tall Tale #5: I run hills so I don’t need weight training

   So you run hills.  To that I say, “Good job and get real.” This famous training tall tale is debunked in Dr. Michael Yessis’ classic book “Explosive Running.” Strength training (by definition) requires a systematic and progressive overload. So unless that hill is getting bigger or you are carrying more weight each time you run, then you are not getting progressive overload. However , you will do a good job on building muscle endurance which is a good thing.

   
   

   Tall Tale #6: When I work out my muscles cramp

   Current research is showing that cramping is more likely related to muscle fatigue, than the old school electrolyte theory. There is a book called“A Runner’s Body” that goes into nice details/research to debunk this myth. As a strength coach, i have seen clients have instant cramps when trying new,complex exercises and fully hydrated.
   
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