Why Strength Training is Important to Running

It seems like there's a lot of runners out right now that do not do strength training or if they do they are just using a very generalized rep scheme.For the runners that do not included any weights in their program is problly because of the old thought that lifting makes you bigger an in a sport that requires more time on your feet for long periods of time extra weight just seems like a bad idea for joints and also the old thought that lighter bodyweight makes it easier to run. While I will agree that being lighter does infact make it easier to run, I don't beleave being weak makes it easier to run and weight lifting does not have to mean extra weight if you know how to properly program it.An as for the population that do use weight training but use the old 3x10 method, I personally do not think this is the best aproach ether.

Now like I said I'm just experimenting with different methods and then testing them to see how it is working, the methods themselves are nothing new, but the way I have but them together is.For instance, in General Strength most runners would probly not use a rep scheme of 3 sets of 5 reps, instead they would probly use 3 sets of 10. Now why would I do this? Well my defention of General Strength means A. General-not specfic well rounded and B. Strength-the quality or state of being strong/ intensity.

Now consider this if you look at the amount of force produced by a 50% to 60% load lifted 10 times compaired to 80% load lifted five times, you should be able to logically see that its takes much more force to lift and 80% load than it does a 50% and more force means more intense work is being done. Also I would bet that the person who could lift more weight could probly also do more reps, but I don't think the opposite could hold true.Also the person who is just lifting 50 to 60% is not getting the biggest benfit to strength training.

When you lift a 50 to 60% load 10xs you'll gain acouple things, strech muscles if you use full range of motion, you gain endurance through doing more work/reps, and you'll probly can some muscle strength to.

When you use 5 reps instead of 10 you'll gain this, more streching of muscles because of the heavier weight, you still gain endurance but not as much but there's a way to fix that, you gain more muscle regruitement, and the biggest thing tendons and bones will get stronger because of the greater amount of weight being put on it. Why is that such a great benfit? Well some of the most common running injuries are stress fractors, runners knee, achilles tendonist, and hip problems. All of these can be prevented through lifting weight and if the weights alittle heavier the chances are greater that you won't face these problems.

Now the disadvantages of going with 5 reps with heavier weight than 10 reps of lighter weight is less endurance. How I think that can be fixed is simply adding more sets. Now the other disadvantage to lifting heavier is the possiblity of overtraining. The reason is endurance is at the complete opposit end of absolute strength training. Its hard enough for your body to handle the stress of trying to add miles, and to try an to get it to raise its ability to lift heavier objects is just unrealistic.

The way I think to avoid that is instead of adding weight every single week, try to get to weight that is heavy for 5 reps and stick with that weight an just add more sets to gain more endurance.

Finally, I want to state one more thing in the begining of my training I won't be avg. more miles per week to really put a great deal of stress on my body, So I think at this time using heavier weights is ok. However, when I start getting towards the end of the program ill change over to using lighter weight to go with the theme of tryin to gain more long endurance and my focus will be more on strength endurance or higher reps.

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