The Differences Between Endurance And Resistance Training For Long Distance Runners

An endurance athlete who had read in a fitness magazine that long distance runners could benefit from resistance training, recently called me. She explained that, as a result of this article (which was somewhat vague), she had embarked on three, 30-minute resistance-training sessions a week.

Initially, I thought great, because this could only improve what she was doing as an endurance runner. However, my thoughts of great improvement were short lived. She went on to explain how an instructor in her local gym had designed a programme for her which used machines. Im not been cynical when I say that I frequently hear such comments. As a runner, do you really think that the seated chest press or the seated adductor machine will help you achieve your goal? I dont think so.

There is a myth that runners dont need to do resistance training. However, resistance training has a number of functions:

• It enhances endocrine and immune function which are compromised by endurance training


• It maintains muscle mass which is also negatively affected by endurance training


• It improves functional capacity, in spite of aging, by maintaining maximum strength and power, both of which decrease with prolonged endurance training


• It builds bone density. This is something which many runners lack because of poor dietary practices, but desperately need as there is a high risk of stress fractures


• It enables athletes to correct muscle imbalances more rapidly, as evidenced by the fact that resistance training is the cornerstone of any good physical therapy programmes.

Every runner I have ever met has had muscle imbalances. Now ask yourself these questions

• Do I have an endocrine system?


• Do I have an immune system?


• Will I grow old?


• Do I do things that require strength and power?


• Do I have bones?


• Do I have muscle imbalances?

Of course the answer is yes and so, along with every other long distance runner, you need to do some resistance training. To get your training right follow these simple six rules.

1. Mechanics before resistance

Form, or concentrating on your bodys shape, is a key element. Failure to adopt the correct form in your training causes muscle imbalance which may result in weakness and could lead to injury. Make sure exercises can be performed with correct form before loading them with resistance. Gradually increase resistance to ensure that goals may be achieved without any unforeseen problems when you are moving. Use primary movement patterns (movements that the body is designed to do) such as squatting, lunging, pushing, pulling, bending and twisting. This will make your training functional as well as balanced.

2. Balance your resistance training

This refers to the strength and endurance of a muscle compared with the other muscles in the same or opposite group. These muscles need to be exercised to the same level to achieve balance because an imbalance will lead to postural problems and could lead to injury. We know that opposing muscle groups develop at different speeds and, all too often, sports specific training can cause imbalances. So take this into account when training. For example, the ratio between the quadriceps and hamstrings is 3:2. This means that for every two pounds that your hamstrings can move, your quadriceps should be able to move three pounds. Most people do not need to have extensive muscle testing; however it is important to be aware of muscle groups.

3. Periodisation

Periodisation training will allow you to peak at the right time for your event. Such training can last for days or months depending on your schedule and ability. Periodisation training will focus on conditioning, strength, size, speed, power and maintenance. Periodisation training will make sure you hit an event in your best possible condition.

4. Rest and recovery

During intense training sessions micro tears in the muscles may occur. During rest they will repair and become stronger and, as a result, you will achieve strength and your fitness goals. Resting for at least 24 hrs will allow your muscles to recover sufficiently before training them again. Consider a split routine: train your upper body one day and your lower body the next. With endurance sessions such as running, try alternating hard and easy runs. Whatever happens take at least one day off a week to help the central nervous system to recover.

5. Variety

When you repeat the same exercise at the same tempo, weight and range of movement your body learns the motion and becomes efficient at that task. Being efficient is great if you are a golfer or shooting a netball. But, learned and repetitive strength exercises will not get you the strength gains you need. You must give your body a shock by changing the tempo, range of movement, intensity or body position. Try alternating between cables, free weights and body weight; change from decline, incline or stand up to perform the exercises. By adding variety it will shock your body and you will also keep your training interesting and therefore not lose focus.

6. Consistency

To achieve long-term goals, consistency is invaluable. It will help you achieve and maintain a routine to match your lifestyle, leading to achievements as you progress towards your goals. A lack of consistency could result in a loss of focus and even lead to you abandoning your training routine.

A good conditioning coach will be able to help you achieve your goal using these techniques as a basic guide.