Weight training generally strengthens all muscle groups so it is advised to include a resistance-training program as part of a complete preparation. For the novice athlete trying to run a first marathon or triathlon, doing some resistance training can also decrease the likelihood of injury. Resistance training, when performed, should be in addition to the required training time and should not go over 20% of overall program. Gym membership and weight training equipment could be used but it is not quite necessary. If weight training equipment is as useful and accessible as possible, a training athlete is proven to be more likely to use it and stick with it.
In endurance sport, high levels of strength are not desirable although a certain amount is necessary. In fact, most elite distance athletes are thin and under-muscled. The reason is that just to carry more weight in any form requires more ATP that could increase the speed of running if there were not excess weight. Elite athletes do not want to bulk up with unnecessary muscle mass. They need certain amount of muscle mass, particularly in the legs, but heavily muscled legs and upper body, if anything, will be a disadvantage. Many elite distance athletes will do some resistance training, classified as muscular endurance training as opposed to strength training. Muscular endurance training differs from strength training with respect to the amount of resistance used and the number of repetitions performed.
The Warm-Up and Cool-Down
The warm-up for lifting weights is very similar to the warm-up for running. Smaller weights should be used to warm up at around ten to fifteen repetitions. This will allow the muscles to warm up and loosen. The cool-down is similar to the warm-up in reverse, with some stretching and relaxation exercises.
The Workout
The general rule about weight lifting is heavy weights with few reps build strength and bulk and smaller weights with many reps increase muscular endurance. 10 to 15 repetitions multiplied three times should be performed where the last set should be done with the greatest amount of weight. Thirty seconds of rest should follow the first set and include some stretches to keep the muscles and joints loose and relaxed. Every workout should start with a very small weight. Gradual increases in weight are recommended until ten to fifteen repetitions can be done for three sets. Following this, another increase in weight will re-start the cycle, allowing the training athlete’s muscles to grow and adapt to the increasing resistance.
Final Note
The muscle groups that are most important to the runner are the calf (gastrocnemius and soleus), hips (gluteus maximus), thigh (quadriceps and hamstrings), abdominal, lower back, shoulders (pectoralis major, deltoids, latissimus dorsi), and the arms (biceps and triceps). Special mention should be made regarding to core muscles, the abdomen and the lower back. Many athletes suffer from some type of lower back problem, as running and cycling are hard on the back, particularly if the supporting structures are not well developed. The muscles of the abdomen and the low back are critical to maintaining proper structural alignment in the back so that back problems are less likely to occur.
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Running Training