Should Distance Runners Lift Weights?

Notoriously, endurance coaches and runners alike have shied away from lifting weights. It is mainly out of fear of becoming “bulky” (a highly damaging mentality) and a decrease in mitochondrial density when undertaking weight training.

However, is this actually true? Are there benefits to lifting weights, that just running can’t provide?

To answer the first question, as runners, we run too much for hypertrophy to occur. The gains that will be made will be lean muscle mass which is a whole lot better than your muscles “wasting” because of simply high-volume endurance training. In addition to this, lifting weights significantly increases your metabolism, helping reduce body fat. If you do put on weight, it may be a couple of pounds here and there but as suggested this will likely be lean muscle mass. I have also been very light and “filled” out with weight training and found it brings me up to a healthy weight.

The benefits of lifting weights aren’t just limited to building lean muscle. As a result of performing weight sessions alongside your running training, you will also see improved anaerobic enzyme activity and increased force production. Essentially your outright sprinting will improve. This can provide crucial for us endurance runners when it comes to a sprint finish.   

If you still need some convincing, 18 elite-level male cross-country runners, with an average VO2 Max of 68ml/kg/min, took part in a 9-week study. Before the study began the athletes underwent a 5 km time trial as well as various laboratory tests such as VO2 Max and Running Economy. The athletes were split into an experimental group and a control group. They did the exact same training, the only difference was the experimental group's training week consisted of 32% explosive-type strength training whereas the control group only did 3%. After the 9 week period, the athletes were retested. There was no significant difference in VO2 Max scores. However, the experimental group saw significant improvements in their 5 km time trail times and running economies. The scientists put this down to improved neuromuscular characteristics.

I have personally been lifting weights on and off for the past 6 years alongside my own running. I have always found that I performed better when lifting weights in conjunction with running compared to simply running. I feel stronger, more robust and more powerful. All of which enhance my confidence further, and we all know how important confidence is when racing. I believe all runners should lift weights no matter their age or ability. The research shows that the benefits far outweigh the disadvantages. My biggest issue with the athletes I coach is ensuring we set the ego aside and focus on technique before adding the heavier weight. If we can do this, weight training can help take your running to the next level.

I am a qualified Personal Trainer with ACE (American Council of Exercise) and currently waiting for my qualifications to get transferred over to the UK. Once possible Mako Running will also be offering S&C programs for all athletes. Exciting times ahead!

If you have any additional queries please don’t hesitate to get in touch

Take Care and Happy Running :)

• Sources

  Abernethy, PJ, Jurimae, J, Logan, PA, Taylor, AW, and Thayer, RE. Acute and chronic response of skeletal muscle to resistance exercise. Sports Med 17: 22–38, 1994.

  Kraemer, WJ, Deschenes, MR, and Fleck, SJ. Physiological adaptations to resistance exercise. Implications for athletic conditioning. Sports Med 6: 246–256, 1988.

  Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of applied physiology (Bethesda, Md. : 1985), 86(5), 1527–1533.

  Sale, DG. Neural adaptation to resistance training. Med Sci Sports Exerc 20: S135–S145, 1988.

  Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. The Journal of Strength & Conditioning Research, 22(6), 2036-2044.