What is strength training and how does it work?

Skeletal muscle--comprised of dense bunches of elongated fiber known as microfibrils--is responsible for all voluntary motion (i.e., walking, running). Skeletal muscle is linked to bones by connective tissue called tendons. When signaled by the somatic nervous system, skeletal muscles contract, causing motion of appropriate body parts.

Although muscles from one person to another generate movement in exactly the same fashion, we are all well aware that some people are "stronger" than others. Strength, usually defined by the ability to perform tasks of varying difficulty, is really a measure of skeletal muscle contraction intensity. This intensity is a function the amount of muscle tissue available (muscle density), the maximum rate at which muscle tissue can contract (maximum contraction rate), and the tissue's ability to contract repeatedly over an extended period (muscle endurance). The goal of strength training is to increase each of these individual components.

Put simply, strength training involves performing natural movements with above normal resistance. By the use of free weights or Nautilus-type machines, athletes perform controlled movements against a measurable resistance to cause repetitive yet intense skeletal muscle contraction.

When subjected to above normal stress, muscle fibers actually become injured as tiny tears develop. To combat this breakdown, the human body uses protein and other components of a healthy diet to repair these tears. Through this rebuilding process, the body actually generates new tissue in an attempt to prevent reoccurring muscle breakdown in the face of similar future stress.

Athletes who engage in strength training actually destroy their muscles and then rely on natural body responses to increase total muscle mass. By doing strength workouts over an extended period, athletes will experience increased muscle density, increased maximum contraction rate, and increases muscle endurance. The development of these three components creates a feeling of increased overall strength and increases athletic performance of all types.

Why should competitive runners include weight work in their training programs?

Most experts agree that VO2 Max--the maximum amount of oxygen processed by the body in a given period--and Lactate Threshold--the speed that can be maintained before lactic acid is generated--are the two most significant measurements of a runner's fitness level. Although VO2 Max can only be improved by specific types of high intensity interval workouts, lactate threshold can be dramatically improved by even minimal amounts of strength training. Increasing lactate threshold will enable you to maintain any given pace with less effort or to run a faster pace with no additional effort. In one recent University of Maryland study, runners who maintained a steady running program along with a strength program shaved an average of 40 seconds off their 5K times while those who did not strength train showed only an 8 second average improvement.

In addition to an overall boost in one's lactate threshold, runners who engage in strength training programs can expect the following specific rewards:

• Improved Neuromuscular Coordination: increased muscle strength improves eye-hand coordination and reduces high speed falls common in race conditions;
• Greater Stress Tolerance: increased muscle strength allows muscles to absorb more of the joint-deteriorating shock that can painfully end running seasons;
• Increased Stride Length and Frequency: increased muscle strength increases the distance covered with each stride and the rate at which your legs can "turn over" when running;
• Reduced Fatigue: increased muscle strength reduces mid-workout fatigue and helps speed recovery during periods of rest.

Principles of a running specific strength training program:

1. Because the goal of a running specific strength program is to increase muscle endurance without significantly increasing muscle mass, we will aim to do at 3 sets of at least 10-15 repetitions for each exercise.

2. Just like the ideal running stride, the movement of each exercise should be performed with a full range of motion and no sudden accelerations.

3. You should aim to perform 3 strength sessions a week through the duration of the season. Sessions can be done at any convenient time but should never be done directly before a high intensity interval workout or within 36 hours of a race.

4. Our strength training session should include at least one exercise for each of the following major muscle groups:

Lower Body

Quadriceps (Quadriceps Femoris, Adductor Magnus, Adductor Longus)
Hamstrings (Biceps Femoris)
Calves (Gastrocnemius)

Upper Body

Chest (Pectoralis Majoris)
Back (Latissimus Dorsi, Teres Major)
Arms (Biceps Brachii, Triceps Brachii)
Stomach (Rectus Abdominis, External Obliques)