Weight Training for Distance Running & Cycling builds Strength: Resistance & CrossTraining decreases injury risk

Benefits: Strengthens muscles and connective tissue; non-impact. David Holt


Other Sport injury prevention tips with emphasis on running
Bicycle cross training to strengthen muscles
Stretching and Flexibility
Sample Chapter from Running Dialogue...Chapter Five, Long Reps at Threshold Pace

I will be using the leg press as the example of how weight training can aid runners and others. Extracted from "Running Dialogue" 280 page humorous How to Train Book.

The hamstring curl, leg extensions, lunges and squats are also important to a well balanced strengthening program.

The Leg Press...Weight Training, part of a cross training system for running and others who use resistance training, as part of a strength training plan.

The leg press has
many uses. A low
foot position allows
you to work the
calves. Straight legs
for the gastroc, bent
legs for the soleus.
The higher foot position is more conventional, and allows you to
work most of the bulky leg muscles. Use slow  movement so you
work the muscles when the weights are returning to the starting 
point--you donít just train while pushing your legs out straight. Keep
knee flexion to 90 degrees or less, to avoid pressuring that joint.

Do many reps with light weights (50-60 percent of your max for the exercise) for strength endurance. Do fewer reps with 80 percent max weight for pure (but potentially bulky) strength.

Bulk will slow you down. Distance running and other endurance sports require a repetition of a modest movement. Look at how a decathlete runs the 1500 meters, and you'll see the disadvantages of bulk--lets ignore the fatigue from the prior 9 events. Too much muscle is not good for our sport.

Work the major muscle groups...legs, hips, back, arms and shoulder to avoid late race fatigue--and to allow you to run faster during the first 98 percent of the distance race.

You cannot make muscle cells.

What you are born with is what you get. But you can make each individual muscle spindle cell stronger, able to fire or contract more often, by doing two to three sets of 10-20 reps with modest weights. You're not growing new muscle, you're making the muscles stronger with this strength training.

You cannot turn fat into muscle.

That would be cheating physiology. Once a fat cell, always a fat cell. Your fat cells decrease in size if your energy expended exceeds the calaries you take in. See the Diet page for tips...make small changes in eating habits if fat is your problem. The weight training will burn calories--don't concern yourself whether they are fat or glycogen calories. When the weight book is balanced at the end of the year, if you burned lots of energy, didn't consume too many calories, you should have less total body fat. With your increased muscle mass (but not cells) you WILL have a lower body fat percentage.

If you are also doing sufficient time at your chosen sport, running or biking or whatever, your endurance for your sport will be improved with strength training.

Remember to match each weight training session with a stretching session for that particular muscle group.

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Other Sport injury prevention tips with emphasis on running
Buy Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson Today! ">Running Injury-Free : How to Prevent, Treat and Recover from Dozens of Painful Problems by Joe Ellis, Joe Henderson at Amazon.com
Sand running
Bicycle cross training to strengthen muscles
Stretching and Flexibility for Distance running and racing
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
5k training and racing...the first of five pages for the 5k runner
David Holt's second running book: 10K & 5K Running, Training and Racing.
Half marathon training...first element...mileage and hills for strength
Sarcomere--muscle contraction unit
Marathon training
David Holt, author of "Running Dialogue" homepage
Links to the rest of my strengthening and endurance training

Book Ordering Information
E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
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