Overall fitness requires more than just cardiovascular fitness. A balance of endurance, strength, and flexibility must be achieved. The most often recognized components of fitness include:
Running gives the quickest results in the area of cardiovascular fitness, but besides strengthening a few specific muscles and rapidly burning a lot of calories does not greatly contribute to the other criterion of fitness.
Strength training or Resistance training may help contribute to the other areas of fitness. Resistance training can also improve performance for a variety of sports. While its impact may, in some cases, be limited for the long distance runner, it certainly can help the performance of a triathlete, and many other athletes who participate in a variety of sports. There are benefits to participating in strength training for the long distance runner. Those sore shoulders and tired arms at the end of long run, and those achy backs might become less troublesome. The long distance runner may find a bit more power for the sprint to the finish line and may find that improved arm strength allows for an easier crank up a hill and better balance on trails.
The older runner will find that he has lost lean muscle mass from the aging process. Muscular strength declines approximately 5% per decade for the untrained individual. You may weigh less at 45 than you did at 35, but body composition testing might
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show you that your body fat percentage has increased and what you've lost is lean muscle mass, not fat. Resistance training can help increase lean muscle mass. This training has the added benefits of improving upper extremity and back bone density and may help limit osteoporosis. The strengthening of the ligaments, tendons and musculotendinous junction, along with other connective tissue can benefit everyone and reduce stress to the joints. The higher metabolic rate that results from an increase in lean muscle mass can help the dieting individual. Fat just sits there, but muscle burns energy to sustain itself. Strength training also improves self confidence, self image and might even make you look a bit better at the beach.
The fear that you will "bulk up" is not grounded in reality. It takes a special genetic make up, lots of work, and a considerably different muscle structure than most long distance runners have to "get big". Long distance runners have primarily aerobic slow twitch fibers that do not enlarge as do the Fast Twitch muscles found in most body builders and in sprinters. Sprinters with their high concentration of anaerobic capable FT (Fast Twitch) fibers can show more muscle mass gain with strength training. This training is a requirement to compete at a high level.
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Runners frequently develop muscle imbalances that lead to pain. The runner
with low back pain may benefit from strengthening of the abdominal muscles,
lower back muscles and stretching of the hamstrings. Posture is an important
component for both optimal running performance and elimination of pain. Strength
training can help with this. A variety of knee and hip problems
can also be helped by strength training. Imbalances between the Quadriceps and
Hamstrings can be corrected by strength training. According to Tim Noakes, MD,
in "The Lore Of Distance Running", the proper strength ratio of quadriceps to
hamstrings is at least 3:2 . The vastus medialis, which is important to strengthen,
for the treatment of patello-femoral complex pain (runner's knee), and helps
stabilize the patella (knee cap) can also be strengthened through training.
Recently, it has been reported that more former world class runners, particularly those who are older and not winning races at the 10K to Marathon distance any more are now adding lower extremity strength exercises to their strength training programs. Many of them, did not do much in the way of lower extremity exercises at the height of their careers. I believe that upper body strength and abdominal strength is helpful and usually deserves more strength training than the lower extremity. While the lower extremity should be worked, I recommend low weights and higher repetitions for this body region. Exercising the legs with too much weight will make them feel tired for your runs and draggy during your speed work. During the active racing season go easier on your lower extremity strength training. Stop all lower extremity weight work a month before a marathon and at least 10 days before an important 10K race. Bill Rogers in his heyday used dumbbells for upper body strength but did not work perform strength training for his legs. Alberto Salazar, reportedly a recent convert to lower extremity strength training, also did not perform lower extremity strength training while running his 120+ mile weeks and winning marathons. I would suggest going easy on the legs, using strength training cautiously, and with high reps and low weights while doing more upper body work.
It is always important to begin any exercise program with caution. Before using new equipment you should be well instructed in its proper use. If you are over 40 you should have a physical before starting an exercise program. And it makes sense to check with your trainer and coach before adding strength training to your program.
Coming next:
Strength Training Programs For Runners: Principles
Strength Training Programs For Runners: Recommended Exercises
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