How to Weight Train for Running & Cycling

by Heather Long | More from this Blogger

29 Jan 2007 07:59 AM

Last week, we discussed the fact that runners and cyclists need to weight train in order to maximize their performance and to get the most out of their workouts. Running and cycling are both aerobic training sports and while they can help you stay fit and lose weight, you don't train your muscles up evenly and that can lead to injuries.

I got a note from a reader after that blog that wanted more information on how to weight train if you're already running and cycling, so this is an attempt to answer that request prior to our Dear Heather this Thursday.

How to Get Started

You don't need to spend an hour in the weight room and you don't want a high number of reps versus a light number of weight - instead, you're looking more to build muscle tissue with high weights and low reps. So what this means is rather than doing 3 sets of 20 biceps curls with 10 pounds weights, you would be better off doing 2 sets of 10 with 20 pound weights.

You want to increase the strength in your muscles, not their endurance. After all, you're already building endurance in your regular activities. When you use heavy weights and low reps, you're going to tear the muscle fiber so that it can knit back together and that builds strength. You want to make sure you work the muscles that are in direct opposition to the ones you use regularly.

Hamstrings, quadriceps, triceps, biceps and of course, core and back. If you are running or cycling at the athletic level - such as competing in marathons and more - you should weight train twice a week for at least 30 minutes when you are in the marathon season. During the off season, you might consider upping that session to twice a week for 60 minutes.

Things You Should Include:

If you've never weight trained before, consult with a personal trainer - at least for the first couple of weight training sessions. They are going to be able to better assess your current strength status and customize a weight-training program that will maximize your benefits. Be open and honest with your trainer and make sure they understand what sport (running or cycling or even swimming) that you perform regularly and what you need to do.

Your weight training sessions should include:

• Upper body exercises - alternating between pushing and pulling against resistance
• Core muscle strengthening in order to keep your back and abdominal fit - this will improve your posture and your overall comfort
• Lower body resistance exercises should help strengthen your hips and knees - two areas that take a lot of abuse when you are running or cycling

Stretch out properly, perform the weight training properly and you'll discover a whole side of benefits that you might not have noticed before. You'll also minimize your opportunities for injury and more. Do you have any other questions about weight training?

Related Articles:

The Pros & Cons of Weight Machines

How to ... Strength Train

10 Reasons To Check out a Fitness Boot Camp

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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