This can be a popular question and the answer seems clear in
running magazines. However, a little bit of research into the matter
will not hurt. So what do the professional runners do for training?
According to a survey, the runners who take part in big events like 5k
are never seen doing weight lifting. They are certainly involved in
various strength training exercises, but weight lifting is not their cup
of tea.
Learning from a professional runner's experience
They would rather prefer running up hill in training. Running up and down is a very useful exercise. But that is not all. Some core strengthening exercises are also a part of their training regime. Abdominal training and power-packed crunches is a normal part of their routine. Other professional runners enjoy circuit training and use body weight exercises for core strength.
Some ideal warm-up exercises for runners are step-ups, pull-ups, push-ups, lunges, hops, squats and toe raises. However, very few runners lift weights if they have to build stamina in a short time.
What science has to say?
Apart from the survey and general observations, there are some scientific studies that do not suggest weight lifting for distance runners. This might come as a shock to some people but these studies imply that weight lifting is beneficial for the athletes in races that require less than 10 minutes to complete.
Now what about the long distance marathons? Honestly, I am yet to gather evidence that weight lifting has any benefits for long distance runners. So far, there is no substantial proof. Moreover, if an athlete is not well trained or falls short of time, weight lifting will help improve running performance. This is understandable.
No matter what your intense activity sport is, adding weight will always improve fitness. But there is a quite predictable twist. If you are increasing your training load, it's much better that you do it for running than lifting weight. At the end of the day, there are no studies to prove that weight lifting can improve performance of runners.
A general perception
According to a common notion, weight lifting offers injury prevention. However, that sounds too good to be true. Let me assure you that this belief is not backed by scientific evidence. But some runners have pointed out that their rate of injury increases when they are lifting weights despite the supervision of trainers or coaches. It's obvious by now that lifting weights is not linked to improving performance during running but some people can do it to address bio-mechanical inefficiency. In those special cases weight lifting might make sense or perhaps the right running techniques can help them get back on track.
Learning from a professional runner's experience
They would rather prefer running up hill in training. Running up and down is a very useful exercise. But that is not all. Some core strengthening exercises are also a part of their training regime. Abdominal training and power-packed crunches is a normal part of their routine. Other professional runners enjoy circuit training and use body weight exercises for core strength.
Some ideal warm-up exercises for runners are step-ups, pull-ups, push-ups, lunges, hops, squats and toe raises. However, very few runners lift weights if they have to build stamina in a short time.
What science has to say?
Apart from the survey and general observations, there are some scientific studies that do not suggest weight lifting for distance runners. This might come as a shock to some people but these studies imply that weight lifting is beneficial for the athletes in races that require less than 10 minutes to complete.
Now what about the long distance marathons? Honestly, I am yet to gather evidence that weight lifting has any benefits for long distance runners. So far, there is no substantial proof. Moreover, if an athlete is not well trained or falls short of time, weight lifting will help improve running performance. This is understandable.
No matter what your intense activity sport is, adding weight will always improve fitness. But there is a quite predictable twist. If you are increasing your training load, it's much better that you do it for running than lifting weight. At the end of the day, there are no studies to prove that weight lifting can improve performance of runners.
A general perception
According to a common notion, weight lifting offers injury prevention. However, that sounds too good to be true. Let me assure you that this belief is not backed by scientific evidence. But some runners have pointed out that their rate of injury increases when they are lifting weights despite the supervision of trainers or coaches. It's obvious by now that lifting weights is not linked to improving performance during running but some people can do it to address bio-mechanical inefficiency. In those special cases weight lifting might make sense or perhaps the right running techniques can help them get back on track.
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