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Strength Training For RunnersWhy strength training for runners is important and why you should start weight training now. Learn the proper weight training technique for resistance strength training with Coach Carvey. 
Coach Carvey will give you tips for weight training, show you how to weight train with dumbells using various weight training methods, and give you a specific weight training technique specifically designed for runners.
Mrs. Coach Carvey, is a former National Level Champion Bodybuilder and a Personal Trainer. She has spent countless hours in the gym perfecting her weight training methods and has trained hundreds of clients at all levels of fitness. Because of her expertise on this subject Lorelie will be sharing her knowledge on weight training here on Carvey Running Tips. Below is her Strength Training Advice for Runners...and why strength training for runners is important. Strength Training For Runners Is Important Because:
A Common Misunderstanding About Strength Training For Runners:Strength training will bulk me up and make me a slower runner 
Don't worry about bulking up unless you are lifting very heavy weights, training like a bodybuilder or powerlifter, and have a heck of a lot of fast twitch fibers in you genetic makeup. An endurance athlete like yourself would naturally have more slow twitch fibers. Strength training for runners can only help to improve your power output and increase your running speed. Strength Training For Runners Helpful Definitions
Slow twitch muscle fibers-A muscle fiber characterized by it's slow speed of contraction and high capacity for aerobic glycolosis. These are the fibers that we use more for endurance activities such as running. A world class distance runner would have been born with more of this fiber type.
Fast twitch muscle fibers-Large muscle fiber charactierized by it's fast speed of contraction and it's high capacity for anaerobic glycolosis. These are the fibers that a natural bodybuilder or power athlete would have more of. They make it possible to produce larger thicker muscles. Glycogen-The storage form of glucose. (sugar) It is stored in our liver and muscles and is used for energy. Glycolosis-The burning of glucose when exercising. With and without oxygen, as in the examples above. Aerobic-With the prescence of oxygen. As in running. Anaerobic-Without the prescence of oxygen. As in weight training.
Concentric Contraction-A contraction where the muscle exerts force, shortens and overcomes a resistance. This is the lifting part of the exercise. Eccentric Contraction-A contraction in which a muscle exerts force, lengthens and is overcome by a resistance. This the lowering part of the exercise. Lactic Acid-A waste product of anaerobic energy production. This is the stuff that is known to cause muscle soreness after a hard workout.
Weight Training For Runner'sRunners usually have very strong legs and cardiorespiratory systems. Adding some resistance training for your legs will help to build up your strength even more and possibly increase your running speed. Runners who don't strengthen their upper bodies could be at a diadvantage.
Weight Training RepsGenerally speaking a distance runner does not want to add too much body weight because a lighter runner can run faster. But if you keep the repetitions high and the weights low, than you will not add bulk. Keep in mind that it takes a tremendous amount of work and dedication, along with a special diet, for a bodybuilder to gain muscle weight. A rep (repetition) is one lift, or a lifting and lowering of a weight one time. A set is a number of repetitions. As a runner you should probably keep your reps at around nine to twelve, and your sets from two to three.
Strength Training FrequencyThe frequency of your weight training with free weights depends on your goals. If your goal is to build upper body strength as a supplemement to your running, then try two resistance training workouts per week and possibly a third if time allows. Always rest those particular muscles for 24 hours before working them again. For example you could do a Tuesday, Thursday or a Monday, Wednesday, Friday upper body workout. If you decide that some leg strengthening is in order, than add one or two leg workouts to your schedule per week. You may want to experiment with taking some time away from running to work on strength and cycle it with your running program.
A Weight Training Technique for RunnersThis workout is designed for light weights and high reps and will stimulate some muscle growth and endurance. Make sure that you are warmed up by doing a light set first. Let's use the bicep curl as an example, I am assuming you know how to do a curl. But if not then you can see an example here. Starting with the arms down at your sides lift the weight one third.(concentric) Now lower the weight to the starting position.(eccentric) Now lift the weight to two thirds and then lower again to starting position. Next lift the weight again to the top position. Your half way done now. Lower the weight one third and lift back to finished position. Lower the weight again to two thirds down and lift again to finished position. Lower the weight all the way down now to the starting position. That's one round... Your goal is to do six rounds for two to three sets. Here is a link to a good article on strength training with photo exercise examples of strength training for runners. Join The Coach Carvey Says Ezine and you will be updated whenever I add new information. The form is below. No matter what type of training you do you will see and feel results in the beginning fairly quickly, if you have never lifted. And if you have lifted before your muscles will remember and respond well to your workouts. That initial stage will start to slow down and new and different workouts can be employed to keep your body adapting and growing. Remember when I said "Give your body the proper orders and it will obey"
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Try adding resistance strength training to your workouts. If you are new to strength training for runners or havn't worked out with weights in a while please find a qualified trainer to help you to get started with proper weight training form. Poor form can lead to injuries.
