Should runners lift weights?
It would stand to reason that if you want to become a better runner you should spend more time running. But is their more you can do to close in on that elusive PB than just copious amounts of Kilometres?
You might not believe it but that extra 5% might be found in the weights room. Recent research has looked into running and weights training programs and here are some of the benefits…
Strong tendons
Strength training not only makes the muscles stronger but also makes the tendons stronger and stiffer. Stiffer tendons are ideal as they are less susceptible to injury and help transfer force more efficiently, meaning you can move from heel strike to toe off a lot more quickly and efficiently.
More Muscle Fibre Recruitment
Muscles are made up of many small fibres. When we train the same way, we use the same muscle fibres. That is, if we run long and slow, we use slow twitch fibres. By strength training we can activate fast twitch fibres which can then be trained for endurance activity.
Older athletes
One of the most notable differences between older and young athletes is a decrement in strength. This reduces force production and has a negative bearing on performance. Strength training has been shown to reduce age related differences in endurance athletes.
Running economy
Improvements in running economy are another benefit identified from strength training. Meaning that less energy is required to run at a given speed. This can be attributed to the greater contraction force of the muscle along with the stiffer tendons mentioned above.
Muscle mass
The other good news is that you aren’t going to “bulk up”. In the recent studies performed runners did not have significant changes to body mass.
If you would like to discuss this topic further or would like some advice on how to implement strength training in your program get in contact with one of our Exercise Physiologists here at Dynamic Motion.
-
Gwen EstigoyExercise Physiologist
-
Alex BateExercise Physiologist
-
Deb EvenissExercise Physiologist
Gwen Estigoy
Gwen Estigoy
Gwen has a background working with adults and children with Arthritis and has extensive training with treating and managing various chronic pain conditions. With her extensive knowledge and hands-on experience, Gwen is a compassionate and skilled professional who seeks to make a lasting impact on the lives of those she works with. Gwen is dedicated to empowering individuals through exercise to improve their overall health and well-being. Adopting a bio-psychosocial approach, Gwen is committed to providing exercise interventions that are evidence based to achieve the best possible health outcomes.
One of Gwen’s particular areas of interest is creating inclusive and safe exercise spaces where everyone can access the benefits of exercise and movement. Gwen has experience working with vulnerable groups and individuals, including the LGBTQIA+ community and people from different cultural/religious backgrounds.
Outside the clinic, Gwen enjoys playing futsal, planning the next cook on the smoker/bbq, and exploring scenic routes on her motorbike.
Alex Bate
Alex Bate
Alex has worked as an exercise physiologist for nearly a decade in a number of private practices, seeing patients across a wide spectrum of physical abilities and exercise needs.After moving to Dynamic Motion, Alex spent time developing our exercise physiology services and building our seniors exercise class program.
He has previously been involved in a research team at University of Sydney which specialised in high-intensity exercise in older populations and people with chronic disease, where he ran a clinical trial examining resistance exercise in pre-diabetes and depression. His clinical background largely covers athletic strength and conditioning, particularly weight training; exercise in older individuals; and exercise for chronic conditions, particularly cardiometabolic conditions such as diabetes and heart disease.
He believes you’re never too old to exercise, and that keeping a habit of strength training is crucial for healthy ageing and adding life to years, as well as years to life. He is passionate about teaching people to do this safely, in a way that suits their circumstances and preferences, while addressing any specific health issues they may have.
For recreation Alex enjoys staying active by training for powerlifting, muay thai, recreational mountain biking, and exploring the Sydney outdoors with bushwalking and scuba diving.
Deb Eveniss
Deb Eveniss
Deb began her health and fitness career working as a personal trainer after obtaining her Certificate III and IV in Fitness. Here she developed a keen interest in healthy aging, falls prevention and cancer and exercise. Deb then decided to further her knowledge and experience by further study and becoming an exercise physiologist.
Deb has a keen interest in helping those with cancer, neurological conditions such as MS, HD, PD and stroke and brain injury survivors. More recently she has been researching and treating fatigue conditions including Long Covid, ME/CFS, POTS and EDS. Deb strongly believes that “movement is medicine” and wants to help people enjoy all that safe and healthy movement can bring.
In her spare time Deb is heavily involved in parkrun, soccer, trail running, hiking, kayaking and raising two very busy teenagers.