Why don't runners lift weights?

[Mai72]

Maybe this is changing, but whenever i think of a runner and their physique a very skinny man/woman comes to mind. The runner's physique.

Why don't runner's lift weights? It would seem to me that they have a lot to gain from a ripped muscular athletic physique. I'm not talking about an Arnold physique here. I know having that kind of muscle would be a disadvantage. But, what about a ripped runner's physique where the focus is on legs and core.

 

[cbrunny]

some runners do. depends on how you define runner I think.

running is about efficiency. extra muscle is just extra weight that needs to be carried. cyclists are probably the best case-in-point for this sort of thing. pro cyclists often don't even walk around their house unless its essential because they want to put 100% of their energy (literally, calories) into pushing pedals.

some runners will do some work on abs & glutes, but upper body... not really.

 

[vi edit]

Honestly...a lot of it for me is just a function of time. I don't have it. Running is one of those volume based sports. The more you do of it, typically the better you get. If I go out and run 45-90+ minutes + stretching afterwards 5 days a week I don't have much extra time in my day/week for lifting.

If I do have extra time for stuff, I'd rather do yoga and core work since those are more practical for me and do more for injury prevention. In the winter I may mix in some plyometrics with body weight if it's too cold/nasty to run.

That's just from a practical sense. From a functional standpoint, most "weight lifting" is about short explosive movements and works a very different muscle type and energy requirement. Distance running is working on slow twitch muscles and is largely an aerobic activity. Lifting won't stimulate or improve that system much and the added mass from it actually works against you. Not to mention the calorie requirements needed to maintain added muscle. On my long runs I'm pushing a caloric need of about 4000 calories for the day. And that's at 170 pounds. Add more weight to that and it's a crazy amount of calories for very little benefit.

 

[saratoga172]

Extra weight. I used to do cross country and the better ones at it didn't have a ton of muscular size. They have strong legs but everything is about efficiency.

Now sprinters on the other hand...


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[ControlD]

Honestly...a lot of it for me is just a function of time. I don't have it. Running is one of those volume based sports. The more you do of it, typically the better you get. If I go out and run 45-90+ minutes + stretching afterwards 5 days a week I don't have much extra time in my day/week for lifting.

Exactly this.

The only thing I do besides running is some foam rolling and strength exercises that target some weak areas that otherwise will become a problem. I just don't have the time to add weight training in as well. Hopefully I will be able to to that in the near future. I would not be looking to add a bunch of muscle mass though, just strengthen weak areas.

 

[nickbits]

It depends if you are training to be a sprinter or endurance athlete. Personally I do one weight session a week.

 

[Capt Caveman]

If you're talking about elite runners, they all do strength training. Long distance runners will have different programs and goals than shorter distance/sprint runners.

 

[JBT]

Extra weight is no good to most runners, especially those going for Marathon's and Ultra distances.
Check out some of the "Pro team" Spartan racers. Their races are typically between 4.5 and 15 miles on hills/mountains and require strength for obstacles. They look like your normal runner with 15-20 lbs of muscle.

 

[Carson Dyle]

If you're talking about elite runners, they all do strength training. Long distance runners will have different programs and goals than shorter distance/sprint runners.

This.

They're not doing body building routines, that's for certain. You can easily lift and avoid excess mass accumulation, while still getting the benefits of becoming stronger and more balanced.

 

[vi edit]

If you're talking about elite runners, they all do strength training. Long distance runners will have different programs and goals than shorter distance/sprint runners.

Oh, no question that I *want* to do strength training. But if given the dilemma of more miles or a day lifting weights I'm going with the extra day on my feet.

I just simply don't have the time most days to run and then come back and put in another 30-45 minutes in a gym. Now if it was essentially my job to be an athlete then I've got the time available to me to do that.

But my job doesn't pay me to work out and my kids don't make their own dinners or get themselves ready for bed on their own.

 

[RagingBITCH]

Sport specific training. For distance runners, it's all about volume and specific workouts tailored for their goal distance(s). I'd say most distance runners now are doing some light weight training, at least the ones in my circle. When I was marathoning I'd do 1 day of full body weights, but light weights, higher reps. Anything heavy (like squats) completely trashed my legs and I'd be ruined for a few days afterwards for my specific workouts/runs.

Now that I'm not running anymore for distance, I've been focusing more on lifting and conditioning - a lot "easier" to manage when you don't have to worry about 5x5 destroying your hips and glutes for a track workout 2 days later.

Also dependent upon the person too - I think much more focus is being put on strength training for runners.