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The image of a fit runner is usually of a trim light figure, not a bulky rippling muscle body, but weight training isn't just for those looking for to increase their size. For runners especially, weight training should be an integral part of their fitness routine to improve their overall health and their skills as runners especially.
Probably the best reason to hit the weights as a runner is a preventive measure against injury, or even to strengthen already weak joints and muscles. The resistance provided by weight training improves the connective tissue between bones and muscles in addition to building general strength. This helps make the entire skeletal and muscular system more durable and less likely to slip into injury from repetitive use.
The physical conditioning provided by weight training will also improve smaller muscles that support the back and joints that will prevent nagging pains in the lower back and in the knees that are so common for runners. In this case, less pain means more gain. Also the anaerobic exercise provided by weight training has been shown to decrease oxygen consumption when running, allowing runners to run faster and for longer distances since they require less body work, in the lungs and breathing actions, than they had without weight training.
Depending on when you run the most, usually the spring and summer for most, you'll want to determine your routine based on how much you run. For example, if during the winter you run less in these times you'll want to strength train the most. Consider doing two to three days a week of a basic weight training regime performing three sets of about five to six reps for each exercise. Make sure you've got a good amount of weight. You should feel like you've reached your limit by the last set.
When you're in the heat of running or competition season, you'll weight train less and aiming at maintaining the strength you have. This will focusing on greater reps and less weight, that is about one to two sets of eight to ten reps for each exercise. For runners, maintaining the same weight can be vital, so adding on pounds of muscle, however healthy can adversely affect an intense running period. Runners should keep a few things in mind. First, plan your routine to balance your body-huge pectorals are going to throw off balance and will not help you run faster. Second, balance your exercise-don't burn yourself out overtraining.
