Weight Training for Runners

Sometimes runners shy away from weight training believing that building muscle will only give them extra pounds to carry along when they run. This kind of thinking has no basis in fact. For, unless you are going all out with a program to build yourself into the next Mr. Olympia, you really don't have to fear about bulking up.

In fact, when done correctly, strength training has nothing but positive results for runners. The biggest benefit is that strength training prevents injuries, pure and simple. When you build up your muscle strength, your body is better able to handle the pounding it takes from running.

The guide to strength training that follows is especially designed to strengthen the upper and lower body muscles most used by runners.

Bench Step Ups

This exercise may be performed with body weight only or with additional resistance by holding a dumbbell in each hand. Stand in an upright position. If you are holding dumbbells, they should be held at your sides with a neutral grip. Contract your abdominal muscles to stabilize your trunk and spine. Stand directly in front of a step bench that is 18 to 24 inches high. Place one foot (lead foot) flat on the bench. With most of your weight on the heel of the lead foot, forcefully push off with the lead leg and assume a standing position with both feet on the bench. Repeat for the desired number of repetitions. Slowly remove the trailing leg from the bench and lower yourself to the original starting position. Repeat this exercise using the other leg as the lead leg.

Bench Step Downs

This exercise may be performed with body weight only or with additional resistance by holding a dumbbell in each hand. Stand on a bench that is 18 to 24 inches high, in an upright position. If you are holding dumbbells, they should be held at your sides with a neutral grip. Contract your abdominal muscles to stabilize your trunk and spine. Keeping most of your weight on one foot (lead foot), slowly remove the trailing foot from the bench and step down to the floor. Keep the lead foot flat on the bench. Step down very slowly and with full control. Keep your back vertical. Step down until your trailing foot is flat on the floor. Forcefully push off with the trailing foot (the foot on the floor) and reassume the original standing position on the bench. Repeat for the desired number of repetitions. Repeat this exercise using the other leg as the lead leg.

Dumbbell Arm Swing

This exercise is performed using light weight dumbbells. Stand in a position similar to your running stride. Hold a light dumbbell (1 to 20 lbs, depending upon your level of strength). Bend your arms at the elbows and forcefully swing your arms as you do when running. Movement should be at the shoulder joint.. Control the weight through out the exercise.

One-Leg Squats

This exercise may be performed with body weight only or with additional resistance by holding a dumbbell in each hand. Stand in an upright position. If you are holding dumbbells, they should be held at your sides with a neutral grip. Contract your abdominal muscles to stabilize your trunk and spine. Place one foot (rear foot) behind you on a bench that is 6 to 12 inches high. Your other foot (forward foot) should be flat on the floor and directly under you. Bend your forward knee until it is at approximately a 90-degree angle. Do not let your knee extend in front of your foot. Slowly straighten your forward leg and return to the starting position. Repeat this exercise using the other leg as the lead leg.

Stride Step-Ups

This exercise may be performed with body weight only or with additional resistance by holding a dumbbell in each hand. Stand on a bench that is 18 to 24 inches high, in an upright position. If you are holding dumbbells, they should be held at your sides with a neutral grip. Contract your abdominal muscles to stabilize your trunk and spine. Stand with your weight on one foot (lead foot). The other foot (trailing foot) should be held off the bench and slightly behind your body. Keeping the weight towards the heel of your lead foot (foot on the bench), slowly step down until your trailing foot just brushes the floor. Keep your weight on your lead foot (the one on the bench). Forcefully push off with your lead foot (the one on the bench)and drive the knee of your trailing leg upward, as in a running stride. Repeat for the desired number of reps. Repeat this exercise using the other leg as the lead leg.

Pull-Throughs

Support your weight on your left leg. Raise your right knee up to waist level by flexing your leg at the hip. Your right knee should be flexed at about a 90 degree angle. Straighten your lower leg by un-flexing or extending your leg at the knee. Your leg should now be nearly straight as if your were jumping over a hurdle. Forcefully pull your leg down and through ground contact. As your foot passes across the ground, flex your leg at the knee so that your heel raises up toward your buttocks and cycle the leg through to the starting position. This rotary motion should closely mimic the natural running motion. Repeat 50 times. Repeat with the other leg.