Lifting weights for better results

Recently, I had the occasion to meet with a large group of cheerful runners in a Yuletide reception. It was certainly a great pleasure, catching up with the old club members and also enriching my acquaintances with some newcomers.

Needless to say, the passion for the sport marked the basic tune of our conversation, as most are venturing out on their first full or half marathon next month.

“If you want to run, you run,” we are told, but as runners (or even walkers) should we embark upon strength-building programmes?

This was one query asked by the lady sitting next to me.

Going back on a personal note here, I recall a time in my life when the only means of exercise on my agenda was simply weight training and the occasional aerobic or dance classes, and I must admit I felt really strong at the time.

It was only after my son was born that, with a full-time job, and not much time left, running became an addicted way of life.

Throughout my running years, I always defined the sport as a source of a ‘highlighter’.

Running is not the cause of injuries or any other health ailments, but simply a way forward, as it enhances our weak points and grants us the freedom to improve on ourselves.

Time progressed and although I was doing fine with just running, I eventually began to notice a few unbalances and lack of muscle strength, particularly around the core and upper body.

These were causing chronic back pains as well as severe problems with my posture and technique.

Heading to the gym, I left my weight training workout aside, and I specifically asked for a runner’s schedule – simply to strengthen my weak muscle points and improve on performance.

What are the benefits of lifting weights, you may ask?

Performed the correct way, it not only strengthens our musculo-skeletal system, but reduces the risk of injuries.

The increase in physical strength also improves our body’s efficiency to use energy and oxygen making us go further and faster with less pain.

Another positive factor to note is this. We all know that elite runners are considered as thin and have a very low percentage of body fat. This is due to the fact that they train at a high intensity level for most of the time.

Effective strength training boosts metabolism and helps you also lose that excess body fat, without the need to add on to the intensity of the training.

I must confess that the list of positive aspects in weight training is quite high, including better insulin health.

So, how often should I train?

Regularly, meaning two or three times a week of lifting weights is the key to building a basic amount of strength.

Ensure you perform exercises in a safe way. Focus on technique and finding the right weight resistance is crucial.

If you are new to this routine, joining a class would help. Alternatively, until you get the hang of the workout, train under the guidance of a professional instructor.

Weight training sessions can be started at any time of the running calendar. With six weeks to go for the marathon, there is still time for a few good sessions to help improve on your performance.

One last reminder for the marathon applications which officially close next Tuesday.

Do not rely on late entries as, once again, there will be a record number of participants in the marathon, half marathon and walkathon next month.

Meanwhile, enjoy your running!