Overview

 While the best way to train for running is to run, other forms of physical training can be helpful for increasing performance and preventing injury. Weight and resistance training is used by many top-level runners. (On the other hand, some top-level runners, notably many Kenyan athletes, do little or no weight or resistance training.) 

 Specific Areas

 Here are a number of suggested weight room exercises that may be helpful for runners. Athletes starting on a weight training program should consult a fitness professional to ensure that they are using the proper technique and weight.

 For runners whose main focus is not body building, 2 or 3 sets of 8 to 15 exercises per set should be a sufficient volume for weight training. Also note, that flexibility training can be combined with weight training as either a warm up or cool down. 

• Legs - Leg weights are useful for three areas for running: developing power, increasing muscular endurance, and preventing injury. Specific leg exercises can include hamstring curls, calf raises, leg extensions, and squats. Please note that great care should be taken with squats to prevent knee injuries. 
• Arms/Chest/Back - Upper body weights are useful for generating additional power when climbing hills and sprinting and for preventing "tying up" at the end of races. Specific upper body exercises can include dumbbell and barbell curls, pull downs, military press, chin ups, bench press, and rowing. 
• Abs - The abdominal muscles are particularly important for running. The abs provide stability for the trunk. Strong abs can also prevent side stitches. In addition, since running develops the lower back muscles, ab strengthening can restore muscular balance between the back and the stomach. Athletes should work both upper and lower abs. Specific exercises include crunches, bent leg sit ups, hanging leg raises, and leg raises. (Note: Athletes with lower back problems should probably avoid the leg raises; they put a great deal of strain on the lower back.)

 A Few Tips

 
• Train two or three times per week. Spending 20 to 30 minutes per session, 2 or 3 times a week should provide the training load necessary to show improvement. 
• Do high reps/lighter weight sets. Since the goal for most runners is to develop muscular endurance and prevent injury (not develop bulk), high rep sets are better. A good rule of thumb is to aim for 8 to 12 reps with upper body sets and 10 to 15 reps with leg sets. 

Use proper technique. As mentioned previously, consult a fitness professional prior to starting a weight program. Athletes can injure themselves quite easily in a weight room. 

Cut back or eliminate weight training before major competitions. Weight training, particularly leg weight training, will cause muscle fatigue. To ensure "fresh" muscles, avoid extensive weight training before important races.