Should I Lift Heavy Before My Big Run?

Has anyone ever told you not to lift heavy because you should not “get big” before that big run coming ahead? Think twice. 

The evidence is emerging. 

 It has been shown that SLOW and HEAVY low repetition resistance training, as well as EXPLOSIVE resistance training at least 2-3 times a week only enhances running efficiency, speed and strength. Systematic reviews have shown improved running economy by 8% in the resistance trained group compared to the untrained control group, without putting on additional muscle.

 Did you also know that your calves take up to 8 TIMES the load of your body weight when running? The stiffness of your achilles tendons will also not change enough with running alone. This highlights the importance of strength training even further, not only for performance but also injury prevention. 

If you’d like to feel better, move better and perform better visit buff.ly/2MDGH0P

Book yourself an appointment with one of our runnings physiotherapists and marathon to help you DASH past that finish line!

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References:

The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners: A Systematic Review in The Journal of Strength and Conditioning Research 22(6):2036-44 · November 2008

Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review Blagrove, R.C., Howatson, G. & Hayes, P.R. Sports Med (2018) 48: 1117.