Strength Training
Dear Coach:
I have heard all sorts of pros and cons about strength training. I am concerned that strength training will cause me to add muscle resulting in increased weight. If I am heavier, won't I become a slower runner?
Bill

Dear Bill:
As the result of personal experience, I have revised my opinion about strength training. While it is true that adding muscle adds weight and extra weight means more to carry while running, I think you have to balance the positive aspects of strength training with the potential loss of speed. I firmly believe that the right kind of strength training can result in running faster, not running slower, because of the benefits of increased flexibility and running form as well as the overall health benefit of increased strength. The real question is not whether you should be doing strength training, but what kind of strength training should you be doing.

As a long-time runner, I was the typical tight, inflexible person who could barely touch his knees much less touch his toes. This was particularly true after a run. Of course, I tried to stretch but it did not appear to be doing much good. I recently was in Charlottesville, Virginia, for a month where I took a high-intensity strengthening class three times per week from Barry Ross of J's Gym. The class involved some very elementary strength work such as push-ups, squat hops, arm curls with a rubber cord, chair dips, and other resistance work with the rubber cord, in combination with cardiovascular work. During the course of an hour's workout, my heart rate generally stayed in the sixty to seventy percent range. I also did 300 to 500 arm swings with three-pound bar bells as well as a set of crunches. Following a month of this kind of activity, I noticed several positive things. My overall strength increased dramatically and I began to have some definition in my arms and chest. My flexibility also increased dramatically as evidenced by the fact that I could actually touch my toes (as opposed to my knees) without straining. The most amazing thing is that after a month of high intensity strength training, my training pace increased about 45 seconds per mile at the same level of effort.

Why did I get faster? I think there are several reasons. Increased flexibility means a longer stride. Stride length defines speed. I also seem to be recovering more quickly. The strength training also helped my form, especially my arms and back, resulting in running more efficiently. There are a lot of hills in my neighborhood so I now power up them instead of struggling.

You do not need to spend time on machines or free weights to reap the benefits of strength training, although if that is your only option, do it. You might want to look for a high intensity strengthening class at one of the local gyms and try it for a month or so. There is a very good article in the December issue of Running Times that describes a number of strength workouts designed for runners. In any case, try some strengthening work and see if you reap the same kind of benefits that I did.

Kirt West is a private coach for motivated adult runners. Questions can be sent to Kirt West.