Ask the Experts - Fitness

Answers from John Shepherd:

Q.I train to race 10k and 1/2marathon distances. I know I should do resistance training but have heard that ‘doing weights’ will slow me down or give me bulk. As a 5ft 1 female this is not good news. Plus, I do seem to develop muscle quite easily. I am avoiding plyometrics at the moment due to recovering from a foot injury and want to avoid heavy impact. Any suggestions?

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Answer: Resistance training methods, for example, weights, hill runs, body weight exercises and plyometrics, are used by virtually all distance runners. You say that doing weights will, slow you down and bulk you up’; what you really should be saying is that the ‘wrong’ weight training will bulk you up and slow you down.

Weight training is crucial in terms of injury prevention. It will strengthen soft tissue (bones, ligaments and tendons) making them less prone to damage. This may well be the most important reason for weight training, as research is hard to find that points to a direct running performance enhancing weight training link, particularly in training mature runners.

In terms of pre-conditioning against injury, you should select exercises that have a synergy with the running action, as well as more general ones. Examples of the former include single leg squats and calf raises, lunges and step up drives. You should perform 2-4 sets of 10-15 repetitions - a weight training protocol that should not elicit a significant testosterone/growth hormone response, thus avoiding significant hypertrophy (muscle growth).

Finally, in terms of your foot injury you could invest in a flotation jacket that will enable you to aqua jog and perform drills (even plyometrics) in the pool, with little or no impact forces. One session a week will add to your weight training (1-2 sessions a week) and maintain dynamic ability, keeping you in prime running shape.