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Another Benefit to Heavy Lifting!
MB2MN
Posts: 334 Member
*This is purely anecdotal and I do not have scientific proof to back it up. Just my experience*
So I've been running for a few years now, first with no lifting, then with high rep/low weight lifting (which is what I thought women were supposed to do) and now FINALLY I have seen the light and started heavy lifting 6-8 weeks ago...can't remember exactly. Anyways, I used to get really frustrated when I was doing high rep lifting because I couldn't seem to run as fast as I did when I wasn't lifting at all, so I assumed that it would be the same when I started heavy lifting. I hadn't been running outdoors at all the last 2 months or so because of cold weather so when I went out yesterday I expected to be really slow from my new lifting regime.
I got a 10k PR.
I have no idea if this is what is actually happening but I'm thinking that the high rep way of lifting was using more muscle endurance (similar to cardio) so that they were still fatigued when I went running, whereas the heavy lifting is actually increasing my strength and therefore stamina.
Anybody else have similar experiences?
So I've been running for a few years now, first with no lifting, then with high rep/low weight lifting (which is what I thought women were supposed to do) and now FINALLY I have seen the light and started heavy lifting 6-8 weeks ago...can't remember exactly. Anyways, I used to get really frustrated when I was doing high rep lifting because I couldn't seem to run as fast as I did when I wasn't lifting at all, so I assumed that it would be the same when I started heavy lifting. I hadn't been running outdoors at all the last 2 months or so because of cold weather so when I went out yesterday I expected to be really slow from my new lifting regime.
I got a 10k PR.
I have no idea if this is what is actually happening but I'm thinking that the high rep way of lifting was using more muscle endurance (similar to cardio) so that they were still fatigued when I went running, whereas the heavy lifting is actually increasing my strength and therefore stamina.
Anybody else have similar experiences?
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Replies
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Yes, you will be a more efficient runner if you lift weights.
http://www.hokksund-rehab.no/filarkiv/File/Forskningsartikler/StoerenHelgerud_et_al_2008.pdf
ETA: Article from the Official Journal of the American College of Sports Medicine0 -
YES! And it was beautiful!! Lifting max weight/low reps, and killing it on the trails. =]
*Congrats on the PR!0 -
...heavy lifting is actually increasing my strength ...
It's also going to significantly help with injury prevention.
No-brainer really, that's essentially the function of cross training...0 -
Yep, lifting heavy while also doing lots of running will cause you to gain strength without gaining much mass. So it will definitely improve your running. Here's a good article on why runners should lift:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/806/Ten_Reasons_Why_Runners_Should_Include_Weight_Trai.aspx0 -
Yep...since lifting I've found running distances much easier. Bionic legs!!
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I'm just surprised since I feel like high rep lifting did the opposite. Heavy lifting really does seem to be the answer for me...and I love it!0
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Yup. I also posted a 10K PR a few weeks ago after a year of Stonglifts 5x5 and without any training runs. Stronger legs and 15 pounds lighter.0
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So much yes! Heavy weight / low rep is the way to go.0
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Bumping this!0
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Imagine what you're doing for your future too. No osteoporosis....0
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If you're working your glutes, hammies and quads in your workouts, that can have a huge impact on running, particularly the glutes. They're the powerhouse of your leg pump, not to mention the largest muscles in your body. Strengthening glutes is something every runner should think about.0
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I'm not a runner, but since I restarted lifting a few months ago, both my walking and cycling times have improved.0
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If it works for you, that's fine.
Interestingly there are also plenty of studies that show low weight/high rep is as effective for muscle building and endurance.
To each their own is always best.0 -
If you increase strength in your quads, hamstrings, hips, and glutes you will increase your ground force contact or GFC. Increasing your GFC is how you increase your running speed; it actually has little to do with how fast you move your legs. You can find studies related to GFC if you want more research behind it. That's why many track athletes do a combination of maximal strength (85% 1RM @ 1-5 reps) and strength endurance around 10-12 reps. Congrats on your PR!0
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There are people in the gym with "nagging" injuries over the years of lifting. Many of them chronic (tendinitis) etc. Just like stretching, exercise is exercise and sport specific for many for performance and/or body composition. It doesn't help to prevent injury.
It's also going to significantly help with injury prevention.
No-brainer really, that's essentially the function of cross training...
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
There are people in the gym with "nagging" injuries over the years of lifting.
In the context of the original post, a runner adding resistance training, it's going to help mitigate injury risk.
As you point out, if someone concentrates on a single discipline at the expense of cross training, injury risk is increased.0 -
Disagree. Training is training. Exercise is exercise. Cross training is more about "balancing" your workout. Doing it isn't going to reduce injury. Less soreness, more than likely. Better performance and strength overall, more than likely. Decreasing injury, unfounded.
In the context of the original post, a runner adding resistance training, it's going to help mitigate injury risk.
As you point out, if someone concentrates on a single discipline at the expense of cross training, injury risk is increased.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Excepting of course that training the whole body is going to reduce and prevent injury from being untrained and underutilized. Barring that though, yeah, it's not going to reduce injury, and possibly even exacerbate overuse issues.
Unless being under the guidance of a properly trained coach, and then I think it's fairly reasonable to expect a significant decrease in performance related injuries, and quicker recovery periods when injured.0 -
Congrats! I am so thankful that I know how to lift heavy as well. My weight loss experience would be totally different without it.0
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Disagree. Training is training. Exercise is exercise. Cross training is more about "balancing" your workout. Doing it isn't going to reduce injury. Less soreness, more than likely. Better performance and strength overall, more than likely. Decreasing injury, unfounded.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Niner: No disrespect to you because I often value your viewpoint, but there is definitely research that discusses the value of things like Balance Training, Flexibility Training, and improving one's quad : hamstring strength ratio to reduce things like non-contact ACL injuries. I've had to read more peer-reviewed research about this stuff for my MS program than I care to admit to and it's also included in the NASM-PES training.0 -
More muscle should slow down long distance runs because it requires more energy and oxygen to perform...no? That is why sprinters are jacked and long distance runners are generally very thin.0
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More muscle should slow down long distance runs because it requires more energy and oxygen to perform...no? That is why sprinters are jacked and long distance runners are generally very thin.
Triathletes might not fit that mold.
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That isn't a lot of muscle at all...0 -
I'd note that neither of my statements equate to your statement.
injury risk <> injury...0 -
More muscle should slow down long distance runs because it requires more energy and oxygen to perform...no? That is why sprinters are jacked and long distance runners are generally very thin.
It's a question of focus in the resistance training that runners do. As sprinters require more explosive power and anaerobic effort their resistance training is going to emphasise that. Distance runners are looking to compensate for specificity, aid muscular endurance and improved core strength so will tend to emphasise that.
But you're sight insamuch as significant upper body mass doesn't aid distance running performance, but again you're into what's the most appropriate approach for desired outcomes. Triathletes do need more upper body mass to support the swim phase and ride whilst assuring lower core fatigue when approaching the run phase.0
This discussion has been closed.
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