Why Runners Should Lift Weights

October 17, 2019

Most runners have heard that lifting weights can make you slow and bulky. Not only is this a falsely perpetuated myth, but strength training is a great way to reduce injuries and shave precious seconds off of your race times involves weight training. Strength training is also a great way to complement your 5k or marathon training and can have a positive effect on your daily life as well. Here are a few reasons why every runner needs to be in the weight room….don’t miss number 5:

1. Injury Prevention

If you strength train for only one reason, this should be it. Less injuries mean more time running and training, and who doesn’t want that? Strength training prepares your muscles, bones, joints, ligaments, and tendons for all of the mileage the body accumulates over the course of the week. Long distance running involves high levels of muscular endurance, and a great way to complement your running outside of the gym is to lift moderate to heavy weights inside of the gym. Strength training will make you a more durable runner and prepare you for your high mileage days and weeks.

2. Weight Training Makes You Faster

Yes, you read that right! A stronger lower body means a greater force output with each step, which translates to faster race times. Stronger muscles are more resistant to fatigue and allow runners to hold faster paces times for a longer duration. Regular strength training enables muscles to expend less energy to hold the same running pace and can help you reserve a little extra energy for your finishing kick.

3. Strength Training Improves Running Efficiency

A stronger muscle makes a more efficient muscle. Studies have shown strength training to increase the neuromuscular coordination and efficiency of muscles and allows the body to better recruit the muscle groups needed to run. This increases the body’s coordination and power output, which means less energy expended to run at the same pace.

4. Stronger Runner = Stronger Finishing Kick

Lower body strength training will increase your force output with each step. Combined with a greater coordination and efficiency and you have everything you need for a better final kick in your race!

5. WEIGHTS DO NOT MAKE YOU SLOW & BULKY

Unfortunately, this is one of the most common myths of weight training that still gets thrown around today. Most runners have been told that they need to train with higher rep ranges to keep from getting too big and bulky, but this is actually the opposite of what they need to be doing. Runners get plenty of muscular endurance training from their running alone, so training with high volume ranges in the weight room will have little to no benefit on their running performance. Moderate to heavy weight training at reduced volumes will get you stronger, increase neuromuscular control and efficiency, and prevent you from getting big and bulky. Bodybuilders should train like bodybuilders, runners should train like runners! This is why it’s especially important to make sure you find a strength coach that knows what they are doing. Just like any athlete, runners have specific goals and demands; your strength training program to be tailored to fit those demands. That is what LIFT does.

Be on the lookout later this week for specific exercises every runner can add into their weekly training regimen!

What People Are Saying About Lift Chicago

  • I started training at LIFT over a year ago in prep for my wedding. I have never looked or felt better! I have worked with almost every coach, and they’re... read more

    thumb Cara j

    Doing the group workouts has been the exact motivation I needed. The small group let's the trainer give me personal adjustments and everyone else pushes me to get it done!... read more

    thumb Maya Gorlicki

    I have always been a very active person but I have seen the biggest difference in both my strength and physique since working out at Lift. I’ve been to many... read more

    thumb Alison
  • I have trained with the guys at Lift for a long time and consider my sessions to be some of my best long-term investments. My workouts there are sustainable, enjoyable... read more

    thumb Brigid Sweeney

    Sarah H with WMNxLIFT is the best!!! I’ve been active my whole life and she is by far the best coach I’ve ever had. She’s attentive, extremely knowledgeable, and has... read more

    thumb Karen Liu

    It has been challenging for me to find the motivation to workout since the beginning of the pandemic. Lift has helped me to get back into a routine in a... read more

    thumb Stephanie Garcia
  • WOW!!! I cannot say enough great things about Lift Chicago! Truly a fantastic experience. First off, with all things COVID, I felt very safe and comfortable using the equipment. Every... read more

    thumb Alexis Jawny

    Amazing, diverse gym. Place to get strong and lean.

    thumb Malika Whitmore

    Started working out here a couple years ago. Love the instructors and the variety of classes offered.

    thumb Anthony Samson
  • Love the Lift classes- they are really unique, with 5 circuits and a mix of weight stations with some cardio, too (rope pulls, sleds, etc.). The coaches are the best... read more

    thumb Carrie Sweeney

    I love going to Lift in Lincoln Park! I've been doing personal training with Abby twice a week for 45 minutes each for about 8 months. I like that they... read more

    thumb Christine Kim

    I have been training at Lift for over a year and I can easily say it is the best personal training experience I have ever had. Josh and the rest... read more

    thumb Jordan Multack
  • Very spaced out, great welcoming staff and clean. My new go-to.

    thumb Melinda Davis

    I have loved working out at Lift since my first visit and now go twice a week. I particularly like the welcoming friendly atmosphere - everyone is welcome regardless... read more

    thumb Mary O'Broin

    Positive: Professionalism ,  Quality I started attending the women’s lifting class and absolutely love it! It’s exciting, fun and welcoming for all different ability levels!

    thumb Lainie Augensen
  • Lift is an amazing place! The trainers are knowledgeable and the workouts are tough. Being a runner, I was constantly getting injured. Lift has strengthened me overall and worked on... read more

    thumb Anne Scranton

    Hands down best gym for power lifters, strong men, body builders. Equipment is top notch and it’s very clean and well maintained.

    thumb Katie Cunningham

    One of the best workouts in the city. Always challenging and thoughtful workouts. Being able to see myself grow stronger and stronger week after week is all thanks to this... read more

    thumb Maddie Pass
  • Very attentive personal trainers. Very helpful in health and diet guidance.

    thumb Phillip Hernandez

    Lift Chicago is a fantastic full-service gym. The trainers are knowledgable and motivating, the facility is clean and bright, and they take all steps to insure health and safety. As... read more

    thumb Margaret Berg

    I've been going to LIFT for over a year and a half and I cannot say enough positive things about this gym. The minute you walk in, you are personally... read more

    thumb Stephanie Silverstein
  • Lift Chicago is an incredible gym. Unbelievable equipment that you cannot find at big box gyms. I’ve been working with Pete for the past two years and he consistently challenges... read more

    thumb Jason

    When businesses understand what matters, it makes a world of a difference and Lift Chicago understood that it’s not just about providing a place to workout, it’s about creating a... read more

    thumb Tausif Khiani

    I've been working with Abby 3 days a week since October 2021, and it's probably not too much of a stretch to say I'm in love with her. In... read more

    thumb Ryan Carter