I have gone through a number of changes with the idea of lifting weights. From the earliest memory that I have about runners and lifting is that distance runners did not lift. The reasoning was that distance runners were to be lean and mean. This train of thought was what I was held to for my whole high school running career. Knowing what I know now I think that I was limited in my abilities.
I think the evidence might be in the present. Presently I feel that I am in as good of shape as I have been in my life. When I run I feel strong, I might not run the mile at the same speed that I did when I was younger. But when it comes to races I have beaten most of my times that I did previously. I think the weights that I do lift give my body a better efficiency and strength when I run. I have not changed what type of runner that I am either I still do not have much of a kick at the end of races. Many of my thoughts on weights and running have come from my personal accomplishments seen since I have added weights to my training. I do not lift any great amount of weight but I lift enough to maintain strength and with adding minimal mass.
The lifts that I do are pretty specific to running and for me work. I lift three times a week, Mondays I lift legs. The lifts that I do include squats, calf raises, leg extensions (each leg singly), leg curls, leg abduction, leg adduction. On Tuesdays I lift arms, the lifts done include all dumbbell work, bench press, row, overhead triceps, shoulder press. On Thursday I do a little of both arms and legs, dumbbell lunges, wall sits, dips and pull-ups. Everyday that I lift weights I also do a abdominal workout as well.
I cant say that I was able to come up with this on my own. What I have done and continue to do is research to try and find ways to improve. As many distance runners know that if you want to see improvements you have to do something about it.
