Five Reasons Runners Should Start Lifting Weights

As a runner, it’s easy to get caught up in the idea that running is the only form of exercise you need. However, incorporating weight lifting into your fitness routine can provide a range of benefits that can help you become a stronger, faster, and more resilient runner. Here are five reasons why runners should start lifting weights:

1. Increased Strength and Power

Strength training has been shown to increase overall muscular strength and power, which can translate into improved running performance. The key muscles used in running, such as the glutes, hamstrings, and quads, can be specifically targeted through strength training exercises such as squats, lunges, and deadlifts.

By building strength in these muscles, runners can improve their running form and reduce the risk of injury. Stronger muscles can also provide more power during sprints and hill climbs, allowing runners to run faster and more efficiently.

 

2. Improved Endurance

In addition to increased strength and power, lifting weights can also lead to improved endurance for runners. This is because strength training can help improve the body’s ability to utilize oxygen during exercise, which is essential for endurance activities like running.

Strength training can increase the amount of mitochondria in muscle cells, which are responsible for producing energy. This increase in mitochondria can improve the body’s ability to utilize oxygen during exercise, which can ultimately lead to improved endurance.

Research has also shown that strength training can improve lactate threshold, which is the point at which lactate begins to accumulate in the bloodstream during exercise. By increasing the lactate threshold, runners can delay the onset of fatigue and perform at a higher intensity for a longer period of time.

Incorporating strength training exercises that target the muscles used in running, such as the glutes, hamstrings, and quads, can be particularly effective for improving endurance. Exercises like squats, lunges, and deadlifts can be done with weights or bodyweight and can help build strength and endurance in these muscles.

 

3. Reduced Risk of Injury

One of the most important benefits of incorporating weight lifting into a running routine is the reduced risk of injury. Running can put a lot of stress on the body, particularly on the joints and muscles, leading to common injuries such as shin splints, IT band syndrome, and runner’s knee.

Strength training can help prevent these injuries by strengthening the muscles and joints used in running. By building strength in the muscles of the legs, hips, and core, runners can improve their running form and reduce the risk of overuse injuries.

Research has shown that incorporating strength training exercises into a running routine can reduce the risk of injury by up to 50%. In one study published in the Journal of Orthopaedic and Sports Physical Therapy, runners who added strength training exercises to their routine had a significantly lower risk of running-related injuries compared to runners who did not.

Strength training can also help improve flexibility and mobility, which can further reduce the risk of injury. Exercises like lunges, squats, and deadlifts can help improve hip and ankle mobility, which are particularly important for runners.

4. Increased Bone Density

Another important benefit of weight lifting for runners is increased bone density. Running is a weight-bearing exercise that can help maintain bone density, but it’s not enough to prevent bone loss that can occur with age or hormonal changes.

Strength training exercises like weight lifting, on the other hand, have been shown to increase bone density, particularly in the hips and spine. This can help reduce the risk of osteoporosis and fractures, which can be particularly important for women who are at a higher risk for these conditions.

In one study published in the Journal of Sports Science and Medicine, postmenopausal women who participated in a 16-week strength training program had significant increases in bone density in the spine and hip compared to a control group that did not lift weights. Another study published in the Journal of Bone and Mineral Research found that young women who participated in a year-long strength training program had significant increases in bone density in the hip and spine.

For runners, this increased bone density can be particularly important for preventing stress fractures and other bone-related injuries that can occur with repetitive impact. Incorporating weight lifting exercises that target the lower body, such as squats and lunges, can be particularly effective for increasing bone density in the hips and legs.

 

5. Improved Body Composition

Weight lifting can also lead to improved body composition, which is the ratio of fat to muscle in the body. While running can be an effective way to burn calories and lose weight, weight lifting can help build and maintain muscle mass, leading to a more toned and defined physique.

In one study published in the Journal of Strength and Conditioning Research, participants who followed a 10-week strength training program had significant decreases in body fat and increases in lean muscle mass compared to a control group that did not lift weights.

Additionally, muscle tissue is metabolically active, meaning it burns calories even when the body is at rest. By increasing muscle mass through weight lifting, runners can increase their resting metabolic rate, which can lead to more calories burned throughout the day.

Furthermore, weight lifting can help prevent the loss of muscle mass that can occur with aging, which can lead to decreased strength and mobility. By building and maintaining muscle mass through weight lifting, runners can improve their overall health and quality of life as they age.

 

Incorporating Weight Lifting into Your Routine

If you’re a runner looking to incorporate weight lifting into your routine, there are a few key things to keep in mind.

First, it’s important to start with a plan that is tailored to your fitness level and goals. Working with a certified personal trainer or strength and conditioning coach can be helpful in creating a program that is safe and effective.

When beginning a weight lifting program, it’s important to start with lighter weights and focus on proper form and technique. This can help prevent injury and ensure that you are targeting the intended muscle groups.

It’s also important to allow for adequate rest and recovery between weight lifting sessions. This can help prevent overuse injuries and allow your muscles time to recover and grow.

In terms of how often to incorporate weight lifting into your routine, it will depend on your individual goals and schedule. However, experts generally recommend aiming for at least two to three weight lifting sessions per week.

Finally, it’s important to remember that weight lifting should be used in conjunction with a balanced diet and regular cardiovascular exercise. For runners, this may mean incorporating weight lifting on days when you are not running, or incorporating lighter weight lifting exercises as part of a warm-up or cool-down before or after a run.

Overall, incorporating weight lifting into your routine can be an effective way to improve strength, power, endurance, and body composition. By starting with a plan that is tailored to your individual goals and fitness level, focusing on proper form and technique, allowing for adequate rest and recovery, and balancing weight lifting with cardiovascular exercise and a healthy diet, runners can reap the benefits of weight lifting while minimizing the risk of injury.