Support your running with strength training. You won't regret it.
kdbulger
Posts: 396 Member
I had been putting off strength training (with any degree of consistency) for months now, after stupidly doing an intense strength session and following it up with a long run the very next day. The soreness I felt after that persisted for about 5 days, and the aching was so bad it felt flu-like.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
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Replies
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On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!26
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How fortunate that you can't build a "ton" of bulky upper body muscles overnight.6
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MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
The what now?!6 -
Important point OP! I'd like to say that not only runners benefit. I have been swimming w acquagym for 23 yrs. I started MFP in Feb 2013. Everyone kept saying that strength training was important. I thought "nah" I swim, and that's a complete exercise. Then I had surgery and couldn't swim for a month. I decided to finally try strength training that month. I could see such a difference after a month, that I've squeezed it into my exercise schedule. Once a week I do gym stuff for an hour. I wish I had more time and could go more often, but can't give up the pool. So anybody putting it off, just give it a try.2
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MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
"Oh no, I accidentally picked up this 5lb dumbbell and now my lithe frame it too bulky to run efficiently!" - no one
building a "ton of bulk upper body muscles" that you'd then be burdened with which to run isn't happening without considerable effort and intent.13 -
I had been putting off strength training (with any degree of consistency) for months now, after stupidly doing an intense strength session and following it up with a long run the very next day. The soreness I felt after that persisted for about 5 days, and the aching was so bad it felt flu-like.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
I don't necessarily disagree with your overall premise, but note that the improvement you're seeing is likely coming more from improved cardio conditioning resulting from running more regularly than from actual strength training. Weight training benefits to distance running performance are relatively marginal as the benefits tend to be more about injury avoidance than performance enhancement. At the very least, it would take significantly longer than a month to build enough muscle to have a noticeable improvement on running performance.3 -
I had been putting off strength training (with any degree of consistency) for months now, after stupidly doing an intense strength session and following it up with a long run the very next day. The soreness I felt after that persisted for about 5 days, and the aching was so bad it felt flu-like.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
I don't necessarily disagree with your overall premise, but note that the improvement you're seeing is likely coming more from improved cardio conditioning resulting from running more regularly than from actual strength training. Weight training benefits to distance running performance are relatively marginal as the benefits tend to be more about injury avoidance than performance enhancement. At the very least, it would take significantly longer than a month to build enough muscle to have a noticeable improvement on running performance.
Build, probably not. But strengthen might be another story. I know when I was training for my first 5K last year, I felt all the strength training I'd been doing for the past year kicking in. Even though, since I'm currently trying to get down to a healthy weight, I doubt I've put any muscle on; just hung on to more of what was existing.1 -
I had been putting off strength training (with any degree of consistency) for months now, after stupidly doing an intense strength session and following it up with a long run the very next day. The soreness I felt after that persisted for about 5 days, and the aching was so bad it felt flu-like.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
I don't necessarily disagree with your overall premise, but note that the improvement you're seeing is likely coming more from improved cardio conditioning resulting from running more regularly than from actual strength training. Weight training benefits to distance running performance are relatively marginal as the benefits tend to be more about injury avoidance than performance enhancement. At the very least, it would take significantly longer than a month to build enough muscle to have a noticeable improvement on running performance.
After spending 2017 with injury after injury, I am 100% in the strength training for injury avoidance camp!
2018 was injury free thanks to a full body routine 2 x a week :drinker:7 -
MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
It works for Kris Gethin...
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quiksylver296 wrote: »MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
It works for Kris Gethin...
And it's so easy for women to look like that! :laugh:2 -
quiksylver296 wrote: »MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
It works for Kris Gethin...
When are you doing your half again????
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MostlyWater wrote: »On the other hand, you don't want a ton of bulky upper body muscles that you have to run around with. They're heavy!
Actually your “upper body” also includes parts that help you hold your posture and form when running for long distances.
If you are a woman with a larger chest (like me), this can make a huge improvement in comfort and ability to run for a long time and remain upright (without slumping and collapsing your shoulders, etc.).
And approx 107% of my bulk comes from eating too many cupcakes.10 -
I do strength training 2x a week. If nothing else it’s a nice break from all the cardio I do! I always schedule 2 rest days between my strength training and my long run though!1
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I had been putting off strength training (with any degree of consistency) for months now, after stupidly doing an intense strength session and following it up with a long run the very next day. The soreness I felt after that persisted for about 5 days, and the aching was so bad it felt flu-like.
Anyway, I finally started back at it in the past month or so, only one day a week and nothing very intense. Mostly core and lower body compound exercises with dumbbells to support my running.
Now, surprising nobody (I mean, I KNEW this), my running is showing signs of improvement. My pace is faster with less effort.
All this to say, if you love running or are otherwise a cardio queen, please do yourself a favour and don't neglect resistance/strength training. You probably know you should be doing it. It'll help you out pretty quickly and you don't have to get crazy. My little strength routine only takes 15-25 minutes added on to a time I am already at the gym anyway. I could also do it from home quite easily.
Again, this is not news. We all probably know this. But put it in the anecdotal evidence pile I guess.
I don't necessarily disagree with your overall premise, but note that the improvement you're seeing is likely coming more from improved cardio conditioning resulting from running more regularly than from actual strength training. Weight training benefits to distance running performance are relatively marginal as the benefits tend to be more about injury avoidance than performance enhancement. At the very least, it would take significantly longer than a month to build enough muscle to have a noticeable improvement on running performance.
I might have to disagree with this.
Lifting -- ie, doing other motions -- might be helping to teach a person to move more efficiently.
Also, I know that lifting can sometimes fatigue a person, and leave them sore. But, in a case like this, where OP has become accustomed to lifting and does so only once a week, the time in the gym might be giving the OP some rest from the road, which could give someone reserves for stronger running.
Good for you, kdbulger!
Glad it works.2
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