LIFT is a web magazine for the adventurer in all of us (not necessarily the gym goer) -- successful men and women who work hard and play harder. Fitness isn’t about living at the gym, it’s about living at your peak, no matter what stands in your way. It’s about obeying the alarm clock, peeling yourself out of bed, and finding that extra hour most people think they’ll never have.
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Monday
06Apr2009

Fit Tip: Lift Heavy, Run Faster

Comment1 Comment |
dumbells.pngA message to all distance runners who think lifting weights will slow them down: A study published in the International Journal of Sports Medicine says you're wrong. Researchers at Brazil's Human Performance Laboratory (Rio Claro) studied 16 experienced runners for four weeks: Eight did explosive strength training (EST) and the rest performed heavy-weight strength training (HWT). At the end of the study, the HWT group showed a significant increase in running economy while the EST group didn't.

Take-Home Tip: If you're training for a road race (like I am), lifting can help lower your split times, as long as you train for pure strength: reps in the 4-6 range and generous rest periods between sets (2-3 minutes). Keep overall volume in check to avoid overtraining.
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Reader Comments (1)

Finally a great post for all you distance runners out there! I have had clients that were into distance running who refused to lift weights because they thought the extra "bulk" would slow them down, where just the contrary is true. That extra "bulk" is muscle-extra power to do more work, jump higher, run faster, and go longer!

I am such a huge fan of strength training for everyone-even special populations like the handicapped or elderly can gain tremendous benefits and see marked improvement in all aspects of daily life through the right strength training routine!


<p>Harry Johnson Jr is the 1998 Body For Life Champion and helps teach others all about getting into great shape - A new body AND a new life await you at His Blog</p>

August 4, 2009 | Unregistered CommenterHarry Johnson Jr.

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