We’ve partnered up with our presenting sponsor, Bon Secours, to bring you training trips to help you stay healthy while you training for your next race. A few things should be done to help make sure you are fully prepared for your race! One of them is weight training.

Weight training often goes overlooked in the running community. Below are frequently asked questions about weight training when it comes to endurance-based sports.

Why should runners weight train? Weight training and specificity training to overload the body can impose adaptations that are beneficial to your running performance. Some adaptations can be increased strength and muscle size which can help you have more power and more efficient muscles. As you all know during your endurance sport the most efficient apparel for wind resistance or most efficient way to get your carbohydrates in to keep you fueled is what you will choose. Weight training should be looked at in this same way. Whatever you can do to make your running economy easier and more efficient should not go overlooked. More strength can lead to faster running cadence which in turn can help you train harder for running and make your times better.

How often should runners weight train? There has been a lot of research done on what is called concurrent training. This is a training structure that includes resistance training and running program in each training cycle. Typically, the structure includes 3-5 days of running and 2 days of full body resistance training on your lighter running days. This depends solely on your training experience.

What is periodization? In short periodization is the changing of intensity and volume over a certain fixed time to help you reach your goal. Typically, you periodize your weight training to include more volume in the offseason or the time that is farthest from your race, so you have the most time to recover from the rigorous training regime. As you get closer to the race the intensity is high to help not induce soreness but rather get the body and central nervous system ready for the load you are going to place come race day.

How much weight training should I do the week of the race? During the week of the race you should be tapering off all your training to help you peak for the race. Cutting down your running volume and resistance training volume will help your body feel fresh and ready to go for the race!