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Weight lifting: A runner's best friend
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Lifting weights can drastically improve your run time.
Weight lifting is a controversial topic among runners. Many runners refuse to lift weights because they fear the added pounds will mean slower run times. And the few that choose to run against the grain and hit the gym mistake quantity for quality. A runner’s speed depends on the length of their stride and the frequency of their step. Muscular flexibility and muscular strength are directly responsible for both stride length and stride speed. However, going to the gym and completing 3-4 sets of 10-15 reps of leg extensions, hamstring curls and leg press won’t significantly increase your speed.
Runners perform on one leg at a time. Exercises like leg extensions and hamstring curls use both legs and are completed in a seated position. This disallows the core muscles to engage. Runners need to lift weights in positions that mimic running. For example, one-legged squats are better than the sitting leg press. Not only are the core muscles hard at work, but your balance improves. When you run, you push-off one leg at a time. Isolating one leg at a time increases the individual strength of each leg.
Intensive core work is another must-do gym activity. The core allows your body to shift so you can move one leg at a time. It also is responsible for your stride. You should include core work every time you go to the gym. One of the best core activities that also engages the back, hamstrings, quads, glutes, shoulders and hips, is the Wood Chop. Hold a 5-10 lb. medicine ball in your hands. Your feet should be shoulder width apart. In one motion, squat (butt out, stay on your heels) and then stand bringing the ball over your head. Do 3 sets of 15-20 reps.
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