As a runner, you may have gotten comfortable with the same five- and 10-pound dumbbells, but it’s time to challenge yourself with heavier loads. Not only can lifting heavy weights improve your running performance, but it can also help prevent injuries and promote overall health.
Prevents Injury and Promotes Bone Health
“The biggest benefit of lifting weights for runners is actually the injury prevention,” says Lisbeth Hoyt, C.S.C.S., D.P.T., and RRCA-certified run coach at Custom Performance NYC. This is because heavy lifting strengthens connective tissues, tendons, ligaments, and increases bone density, which can help prevent injuries like stress fractures.
A systematic review published in Bone examined the effects of resistance training on bone health across 25 studies involving a total of 1,230 adults and found that weight-bearing exercises, including running, increase the density and strength of bone minerals. This can help treat and prevent decreases in bone mineral densities and reduce the risk of osteoporosis.
Female runners, in particular, benefit from increased bone density during menopause, when estrogen levels decrease, leading to a higher risk of osteoporosis and fractures. Heavy lifting can help mitigate this risk, says Hoyt.
Increases Running Economy
“If you’re looking to get faster, increasing your strength and power leads to improvement in running economy,” says Yusuf Jeffers, a NYC-based strength and run coach. Running economy refers to the amount of energy you need to run at a given speed. When you’re stronger, you’re able to run with less effort, which can improve your performance.
A study published in 2023 in Sports Medicine found that high loads (at least 80% of one-rep maximums) had the greatest effect on improving running economy, especially for high-level athletes running at fast speeds. Plyometrics also proved beneficial.
Boosts Strength and Power
Strength training is essential for building strength and power, but heavy lifting is particularly effective in improving strength compared to lighter loads. A systematic review and meta-analysis published in 2021 in the Journal of Medicine & Science in Sports & Exercise found that high or moderate loads (at least 60% of one-rep maximums) had the most significant improvements in strength.
Both Jeffers and Hoyt agree that lifting heavy weights is one of the best ways to boost strength and power without sacrificing aerobic or endurance gains.
Improves Coordination and Muscle Recruitment
Heavy loads also improve coordination, which helps you run better, says Jeffers. “Runners are moving in one direction, but the truth is, you’re constantly dealing with forces that are coming in all directions, even if it’s uneven terrain or turns,” he says.
Lifting heavy weights also improves your mind-body connection, as you learn to activate specific muscles and feel the effects of those activations. This can help you run more efficiently and effectively.
What Does It Mean to Lift Heavy?
Before you start lifting heavy, remember to have good form down first and work up to the weight. Aim for 80-90% of your one-rep maximum and increase the weight by 5-10 pounds once the last two reps of a set feel easier.
“If you’re deep in a training cycle, you may have a lot more fatigue on your legs, and you might not be able to get the same sets and reps each time,” says Hoyt. Focus less on lifting to failure or hitting a specific number of reps and go until the last two reps of a set feel difficult.
Common Misconceptions
One common misconception is that lifting heavy weights will make you too sore for your next run workout. However, if you progress slowly and listen to your body, you’ll find yourself getting stronger and feeling fully recovered in between each session.
Another misconception is that lifting heavy weights will make you bulky. This is unlikely to happen, as you’re not training to become a bodybuilder, you’re training to support your sport: running.
Finally, it’s easy to get intimidated by heavy lifting if you’re never learned how to lift with good form or you’ve never used a barbell.
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