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 If running is your thing, then you may be dreading the current winter weather. Why not take advantage of it by heading indoors for some weight training.
Darren Ellis of CrossFit NZ has a few tips on how to improve your muscle tone, ward off nagging injuries and provide yourself a welcome change of pace (excuse the pun).
When you think about training for a marathon, half-marathon or even a fun run, weight training probably doesn’t even enter your head. Instead it’s all about clocking up the kilometers on the road. That’s understandable; there are many myths and beliefs out there that have led to the practice of avoiding resistance training when an endurance athlete.
 Myth 1: I don’t need to train my legs if I’m running heapsIf all you do is run, at some point you are bound to develop muscle imbalances or chronic ligament, tendon or joint injuries. Every time I go to the waterfront I see at least three joggers with an Auckland Marathon t-shirt and a knee brace on. Weight training is great for preventing these problems, and also for building ‘sprint to the finish line’ strength.
Myth 2: I already know how to lift weights – 3 sets of 10, leg extension, leg curls, tricep kickbacks, crunches…
Isolating that bicep or quadriceps on a machine will do you no good. The body is built to work as a unit, with multiple muscles contributing to movement. Machines are totally worthless for a runner, unless it's for rehab purposes. So don’t use machines, become one! Base your training around free weights, focusing on movements, not muscles. Exercises such as squats, lunges, presses and rows replicate natural movements. Find a qualified coach to teach you how to use free weights correctly, and then say goodbye to the leg press machine forever.
 Myth 3: Weight training will make me big and bulkyNot with all the running you are doing. Distance running is extremely catabolic, meaning it breaks down muscle, so you aren't going to put on any muscle mass if you're running a lot. But it may be that you need to add some muscle. If so, cut down on your distance, and start doing more sprinting. Notice the difference between a sprinter's body and a marathon runner's body? Click here to find out more.
Myth 4: Weight Training Won't Help My Running Fitness
Weight training when done right, not only makes you stronger and faster, it can also improve your endurance. One of the best ways to do weight training in a way that will add speed and endurance to a runner is ‘four time’.  For example, see how many rounds can you complete in 20 minutes, of: - 10 squats
- 10 Burpees
- 5 Lunges each leg
- 10 pushups
You'll notice when you do this workout that not only are your muscles working hard, but that it's extremely cardiovascular. In fact most runners are shocked by how tough this type of workout is for them. The high intensity nature will benefit your running and your physique, making this as good if not better than swimming or biking is for cross-training. Prepare to look hotter, feel stronger, and run faster.
Depending on your running frequency and level of experience, you can add these types of workouts to your training season, up to three times per week. You’ll find that adding weight training to your running will not only make you a better runner, but it will keep training fun and interesting. Darren Ellis
CrossFit NZ
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