I just love lifting weights! … said no runner, ever. I think we all can definitely see the benefits (in theory) but when it comes to actually doing it, it’s so hard to fit into our schedules, it makes our legs sore, and most importantly, it just isn’t running. I’ll bet there isn’t a single person reading this who would rather go into the weight room instead of outside for a run. I mean, we run because we love it… we lift weights because we have to.
My own strength training has been pretty lame lately. Mostly bodyweight stuff like planks, side planks, pushups, glute bridges, but it’s been a while since I actually did weighted squats or deadlifts. And I have no excuse, because I have that equipment at home. In this podcast Steve Sisson gives a GREAT explanation of why lifting weights is so important. First off, he’s not a fan of bodyweight exercises. He says if you want to look great on the beach, do bodyweights, but if you want to become a better runner, you have to lift actual weights.
The way he explains it is, when you lift weights you balance and enervate all the muscles around the key movers (glutes, quads, hip flexors) which leads to optimal biomechanics when running. Running with better biomechanics leads to fewer injuries. He recommends Olympic-style lifts like squats, deadlifts, hip thrusters, and step-ups, and advises if you’ve never done them before, find a strength coach who can show you the proper form. Or, you can go to a website like strengthrunning.com and get free programs.
Years ago, when I was dealing with a different running injury, I worked with a personal trainer who showed me how to lift weights. I’m sure I could use some touch-up sessions, but right now I’m going with what I remember. I’ve started squats and deadlifts again, and am doing weighted glute bridges (I need a bench and a step so I can start doing hip thrusters and step-ups.). I even took out my arch-nemesis, the pullup bar…
Sigh. Years ago I worked hard with the pull-up bar but eventually rage-quit because after months of trying, I still couldn’t do a single pullup. I was doing assisted pullups and one day the band broke, which I took as a sign from the universe that I should give up.
But here’s the thing. Now that I’m coming back to it as a beginner, I can appreciate how much stronger those muscles in my back were back then, even though I wasn’t doing actual unassisted pullups. It turns out doing three sets of eight assisted pullups is much, much better than doing zero sets of zero reps of nothing. One of the reasons I’ve never liked strength training is that no matter what I do, I still feel like I’m weak and puny. Now I can appreciate that just doing it, even if the weights I’m lifting aren’t as heavy as they “should” be, is still making me stronger, much stronger than not doing it at all.
One last thing I’m doing is the Gauntlet Plank workout. Oof. This one hurts, but is a good one. I can see doing this when I get back to running, on days where I’ve finished a run and have just a little bit of time to add something extra.
One last things Steve mentions in the podcast is that if you come to the weight room with a bad attitude, you might as well not do it at all. So I’m trying, TRYING to embrace it. Especially now, when I can’t run. There’s no more excuses.
As they say, “If you can’t get out of it, get into it.”
