By Jay Marschall

The question asked by many endurance runners anxious to improve their performance is Can weight training help? Well, I think it can. The most efficient runners in the world, the sprinters, have always used types of resistance work to enhance their form. The distance runner, however, looks skinny and not exactly "pumped up" This does not mean that they don’t or should not weight train. Many of the elite runners are slight in build and run many miles a lot of the time using strength and form building techniques as a part of their training. For us mortals who have a limit on time and talent there is some simple strength exercises and techniques done in the gym that can enhance your running and help prevent common injuries.

The first step in implementing your run specific strength training is to start a general weight lifting program that hits all the major muscle groups. Use a period of 4-6 weeks lifting 2 times per week in non-consecutive days. The lifts should be done Very light (30-40%) with 12-15 reps and 1-2 sets per movement. Consult a fitness professional to guide you through the lifts. The problem with most of these general strength routines is that even though they do a good job of developing generalized muscle tone and strength, the positions and functions of the movements are not specific to running.

After you have completed this acclimation period your muscles are then ready for run specific exercises that should help you run faster and more efficiently as well as stay healthy. The following exercises will help achieve these goals.

One of the most important characteristics to running speed is the amount of force applied to the ground during each foot strike. If you can increase this power with each step you will generally improve your performance. You will see that most of these exercises are performed one leg at a time so as to enhance independent recruitment of muscles.

The first three exercises should be performed in order and done when you are rested. They also should be completed directly before a hard run workout as to enhance your "firing" system in your muscles and help you run fast!

The Step Up- this exercise helps develops the hamstrings as well as the glutes and quads. You begin by putting one foot on a knee high step and raise to a standing position leaving the other leg to be free and held slightly behind the body. All through the movement the body should be upright and head held high. When lowering the leg you should resist gravity with your quads come to the ground with the off leg while keeping the active leg on the step. Repeat this 10-15 times then switch legs. Perform 2-3 sets.

The one leg Squat- like the step up this exercise involves most of the major leg muscles. Stand with the left foot forward and the right foot back at long stride length. Place the toes of the right foot on a block or step about 6 inches high. As in the step up most of the weight should be directed through the heel of the left foot. Bend the left leg and the lower body until the knee reaches 90% between the thigh and the lower leg. Return to the starting position, maintaining upright posture with you trunk holding your hands at you sides with or without dumbbells. Perform 10-15 reps on each side and 2-3 sets.

One leg hops up stairs- In this exercise you simply find a set of stairs (20-50) and hop with one leg up the stairs trying to react to the ground as quickly as possible. You might want to switch legs ½ way up the flight. Keep your body upright and in control at all times. You can start out doing one-leg hops on the flat ground popping your foot off the floor for a 30-sec count and then switching legs.

Wall shin raises- this exercise helps strengthen the shin muscles( Tibialus anterior) which is a very active muscle while running and can be a real pain as in the form of shin splints. This exercise can help strengthen the area and thus help prevent shin splints. Simply stand with your back and shoulders against a wall, with your heels about a foot away from the wall and simply raise your toes toward your shins. Complete this exercise 15-20 times and repeat for 2-3 sets. You can also weight this exercise by placing a weight plate and raising it with your toes.

Run with the weights- with some Very light dumbbells, I use 5lbs, stand in front of a mirror and begin to arm swing like you would if you were running. Try to use a fast but controlled cadence (90 per/min) and work your arm swing with correct and relaxed form (not crossing the midline of the body). Perform this for 2-3 min then rest and perform again.

The straight leg leg lift- this exercise is great for tightening up the quads around the knee and thus helps stabilize the knee joint. Runners often have problems with tendinitis in the form of chondromalasia and this exercise can help treat as well as prevent this nagging injury. You sit or lay on the ground and with a stiff and locked leg (quads flexed) lift one leg off the ground 2-6 inches and back down. Perform this move 20-50 times with both legs and 2-3 sets 3 times per week. You can even rotate the foot out or in for slightly different toning.

These are just a few strength movements that can be beneficial to runners of all levels. By strengthening your muscles in the same way they perform the movements of running the relationship between weight training and actual running is closer and more effective.