Resistance Training Exercise and Weight Training – the Balance

With the Flying Pig Marathon (the Cincinnati marathon) approaching, I thought I would take a moment to talk about the benefits of resistance training exercise as well as weight training. For every sport a great balance in training is time devoted to training for the sport, and time devoted to training in the weight room. Despite this many adults skip…

Balance Resistance Training Exercise with Weight Training

Resistance Training

When looking at training programs, know that resistance training is beneficial for every athlete, male or female, in all sports, including marathons. Resistance training is the foundation for all sports.

What I mean by resistance training is calisthenics, plyometrics, and exercises with dumbbells/machines. Muscles are what make our bodies move. As a runner they move our legs as we run, give us the strength to climb hills, keep our backs upright so that our lungs can fully expand, keep our arms in motion, and protect those ankle, knee, and hip joints.

Every athlete in every sport has a commonality: strength. When you are a new athlete in a sport your strength can make up for your inexperience and lack of technical skill in that sport. Whether you are new to running or are a current runner, strength will help you to stay safe & to improve in the sport more rapidly as you are developing/improving your technical running skills.

Training to Run a Marathon

When I started training Maura Albers she wanted to add a consistent resistance-training program to her running workout, and she wanted to run The Flying Pig Marathon in Cincinnati. This would be Maura’s second marathon, the first being The Columbus Marathon in 02’.

With this being Maura’s second marathon I handled her resistance training programs, she handled her weekly short running workout program, and she did her distance training with a Bob Roncker’s running group. Maura had never done a consistent resistance-training program and after adding it to her Pig Training she saw many benefits and a lot of improvements from her first marathon.

Training Results: Maura Albers

- Her weight decreased by 4.6 lbs and she lost 8.1percent body fat. This means we made her lighter & smaller.
- Visually Maura lost 1 clothes size and 4.25 inches. She gained 7.12 lbs. of lean muscle mass, and she lost 11.72 lbs of pure fat weight.
- In comparison to her first marathon Maura’s training runs were paced faster from 10 minute miles to 8:54 minute miles & her heart rate was lower during the runs. Getting stronger meant Maura ran faster with less effort.
- When you are training for a marathon and running consistently several days a week it’s crucial to have healthy joints and to recover quickly from each run. Resistance training in the gym helped Maura to achieve both of these goals.
- Another benefit that Maura noticed was less tightening in her back and better posture during her runs. Maura came to me with a weak back already, but after training with me she was running more upright and her back no longer got tight and tense during her runs.
- Maura also noticed better running form and posturing during her runs from the form & body awareness that she gained from doing resistance exercises. Her strength and resistance training helped her technical running skills to improve rapidly during her training.
- The 3 big joints to protect in running are the ankle, knee, & hip. Resistance training helps to protect these joints, and Maura noticed a great improvement in her joints from her first marathon. Maura’s training program was not once slowed from any minor or chronic joint pain. A variety of leg, glute, and back exercises was definitely a strong factor in creating this benefit to her training regimen.

NOTES FROM CAITLIN:

In my training with Danielle, I have learned firsthand that eating is very important when it comes to running. The day of a run, you want to keep it light – never start a run feeling hungry or starved. The perfect meal on the day of your run would be a simple bagel with peanut butter or a banana and energy bar.

Also, when it comes to eating during a strict schedule of running, people tend to forget about the proteins. Everybody thinks you only need carbohydrates for energy, but protein also gives you energy and maybe most importantly it repairs tissue damaged during training. One of my favorite protein-packed meals is called Braciole. Usually it’s a flank steak that is stuffed with provolone and various cured Italian meats and braised in marinara sauce all day. To make it a bit healthier, I substitute the cheese and cured meats with roasted red peppers, mushrooms, asparagus and sometimes fresh spinach. This is a simple recipe and technique that can be filled with whatever your taste buds desire.

ABOUT THE AUTHOR:

Danielle Korb owns Sweat Training, a personal training studio on Montgomery Road in Pleasant Ridge. Danielle’s passion for health and fitness combined with 12 years experience of coaching/personal training has helped her to create a company that is truly unique. At Sweat Training we train people that crave the desire to train like an athlete and we specialize in high intensity and resistance training.

At Sweat our boot camps & personal training are designed to challenge both men & women, training everyone in small groups to create a team atmosphere. This atmosphere creates camaraderie, competition, encouragement, motivation & affordability. At Sweat our clients are more like teammates & our trainers like coaches. This is a great place to train with your significant other & be social with friends. No Contract Obligation & Pay as you go. Trialing a Session is FREE for Rookies. Follow us on Facebook, Danielle Korb Sweat or call 513.Go.Sweat.

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Resistance Training Exercise and Weight Training – the Balance