weight training for a middle distance runner

Resistance training is excellent for any runner whether in season or
out of season. You are wanting more leg strength. You will need to
lift heavy. What is heavy? To determine that carefully select a wt. that
you can lift for 8 reps before fatique cause you to voluentarily stop
the exercise. Once you establish that wt, increase it conservitivly like,
5 lbs per set. Do 3 sets total, going up in wt. each time until you are
able to do each set for 8 reps. Then increase the wt. This works great
using resistance training machines. ex . . . like CYBEX. Do all moves
in a slow and controlled movement. Be certain you are using proper
form, and if you are not able to (proper breathing, abs tight, slow and
controlled) then the wt. is too heavy to start with.

If you are using free wt. and doing compound moves like squats and
lunges, start with no weight make sure you are using correct form. You
can be injured easier with free wt. Take aerobic conditioning classes
to help you get a good handle on what good form is. They do a lot of
leg work especially squats and lunges. Those classes are great for off
season. Anyway, free wt. squats and lunges, once you have the forms
down, add a wt, but not too much, go light like 12lbs hold them in your
hands at your sides and squat or lunge being very careful of form, as it
is easy once you add wt to do a move incorrectly causing injury. When
you get good at this with wt. raise the wt until you can start with a wt
you can do 8 reps with. Then do the same as above.

NOTE: the areobic classes will give you a wealth of leg exercises.
leg lifts - quads, leg extentions - glutes & hams, fire hydrants - abductor, adducttor, calf raises - for your calves, and of course lots of squats and lunges. These classes are great for your "off season" and will give you
a wealth of ideas to implement with weights. Personally I have tried using
ankle wts recently with some of these moves, but I have not realized the
benefit yet. If you try this, please be gentle with yourself as these moves alone if you are not use to them, will give you a great work -out ! Doing
the moves slowly WithOut wt. is a strength move in itself.

I wish you well, and a lot of success with your training . . . 8)

cjchartree
Albany, NY USA

Thanks for the detailed response. I have read it several times and definitely will try going heavy and aerobic conditioning.

Strength training in the transition and pre season is an excellent way to improve economy of running. you can manipulate either the intensity of volume of training to gain benefits.

Remember that strength training is an supplementary training and should not be the focus in season (can be in early pre-season). I believe there is no need to be working strength endurance in the gym - let the specific training take care of that. Work on max strength (3-6 reps).

Spot on.

My personal opinion is that weight training wouldn't have a significant positive impact on middle distance performances.

Middle distance running is about endurance, speed and running efficiently. How would weight training help improve these factors. I'd be surprised if the top middle distance athletes in the world do much in the way of weight training.

Are you kidding?

Weight training should be part of every endurance athlete's regime.

Want to increase power: Gym work

Want to help avoid injury by being stronger: gym work

Want to increase posterial chain strength: gym work

Of course power is important (and weights is a great way of getting there)!

Ever heard of Physics? Not really scientific but ...
Speed = Power x Coordination / Bodyweight

I can tell you by now that your power goes faster up then your bodyweight and you win some in the result of the equation. Provided of course that you train the right muscles.

Personally I could always predict my speed/shape from leg press reps. 100 x 200kg (angle not too small) was my pb. It helped me to run 3.50/1500m.

Some more serieus athletes also use it:
- Andre Bucher: e.g. 1.44min (time of 800m) moving his arms with 4kg weights.
- S. Coe: doing different reps till he 'died': not 2x20 no 8x20 and not be able to walk afterwards.
- Kelly Holmes? Shared a track with her here in SA last season. She is doing weights and it shows ... also in the results ...

Convinced?
MEG

just a small suggestionwhy not try plyometrics.

Should be using them as well as weights.

alrite m8 ive been reading these posts and felt that i had to explain about what weight training you should be performing as some of these replies are leading are not goin to help you very much and could cause injury.

for a middle distance runner doin 8 reps of high weights is not goin to benefit you for your event;

1. you will be working muscles which won't have an effect at all on your running, if you are goin to be performin exercises do movement specific exercises. this is expert advise as rugby players will do exactly the same, you perform weight exercises for movements that you will be doin. this is why many ppl are wrong in thinkin bench pressin determines how strong you are, if you make them do a specific movement usually they have never developed those muscles so can barely lift anything.

2. you dont want to be lifting weights that you can only lift 8 reps of, this type of training plays a big part in sprint trainin but will just add excess weight onto you as it causes maximum muscular hypertrophy (increase in muscle size), it is better for you to use slightly lighter weights and do more reps. this will help your muscles endurance and increase your muscle strength without causin them to get massively bigger, perfect.

3. perform plyometrics, these will increase power in your legs which is always a very important component to increase as an increase in power in the legs/calves will naturally help you to gain an bigger stride length which you will find will help your middle distance a lot.

this is most of what i have to say so i hope you get this, and if you want to know more send me a message and ill c if i can help you out.