Does weight training improve jogging endurance?

Mad Benny

I started jogging almost a year ago. I have done a few 10k fun runs and want to get up to a half marathon in the summer.

Does weight training help with endurance? I run approximately 3.5 miles three days a week and swim 1k twice a week in the pool.

For the past few months I have been using thread mills and set the slope/gradient to 2.

Any suggestions to improve things?

ecoli

Mad Benny wrote: »

I started jogging almost a year ago. I have done a few 10k fun runs and want to get up to a half marathon in the summer.

Does weight training help with endurance? I run approximately 3.5 miles three days a week and swim 1k twice a week in the pool.

For the past few months I have been using thread mills and set the slope/gradient to 2.

Any suggestions to improve things?

Slowly and steadily build your miles. The two greatest pieces of advice i can give you is mileage and consistency. Once you have the proper aerobic base (running specific not just "general fitness") you can start to look to the supplement training. Also try to gradually phase your runs from treadmill to outdoors

huskerdu

I, too, am training for my first half marathon.

I agree with what ecoli says, but also, I do a lot of core strengthening exercises, and I think it has improved my running endurance a lot.

It doesn't take that long. I do 15/20 minutes 4 times a week - just the basic crunches, planks, v sits etc.

--amadeus--

Cross training has a place in any plan but it's a bit trendy and cool at the minute and sometimes people incorporate it just because people incorporate it. Don't get me wrong, a lot of people mix sports because they enjoy the diversity and others have taken a proper approach where the cross training is planned and targeted. But a lot of people run a couple of days a week and then swim, lift or bike a couple of days a week to "cross train" in the hope of improving their running times.

It tends not to work like that - there is a very well known principal called the Specificity of training - in essence if you want to get strong then lift weights. If you want to get good at golf then play golf. And of course if you want to get faster / better at running then run.

Generally people will add cross training in as a replacement session for running and - if being a better runner is your aim - then that session is better spent on a run; cross training should be a supplement that is in addition to your standard training. Weights when used in addition to a training plan are mainly of benefit in injury prevention as they can help correct muscle imbalance. And of course swimming or biking can be used where runners are prone to over-use injuries.

But if I were in your shoes I'd google a half marathon plan and stick to it

Zuppy

I personally believe in strength training to compliment my running. As long as you are mindfull of the principle of interference. Ie power weight for a novice endurance runner will conflict with their training and not produce the desired results.

In the novice to club level runner, IMO, you should concentrate on injury preventing and basic strength (along with correcting muscle imbalances).

At club level, IMO, this runner should have the movement patterns to focus on local muscle endurance and strength gains. Power and plyometrics come in on the advanced level or depending on the type and distance you run. Ie club level 200m sprinter should be doing power development earlier in their training age.

So I am all for some strength and core work when your running. I believe it makes better runners in the long term. It's not a quick and easy fix.

All said and done, join a club and get a coach. :-)

hunnymonster

@Zuppylurk, glad to see that very expensive degree education being put to good use!

@ everyone else, please don't go so far that you have squat rack, bench, treadmill, spinning bike and an assortment of stretching/foam rolling kit in your kitchen!

ecoli

I think there seems to be a bit of confusion (as a result of my somewhat vague response:D).

I am not saying that other aspects of training should not be included but i think they come under the idea of consistency. In early stage of training I think that core work/stretching etc should be used as to keep a runner injury free and on their feet. This should be done in addition to clocking the miles rather than as a substitute. for me weights and other aspects only enhance your running when they are done on top of your usual running.

kingQuez

hunnymonster wrote: »

@ everyone else, please don't go so far that you have squat rack, bench, treadmill, spinning bike and an assortment of stretching/foam rolling kit in your kitchen!

HM you should start an accommodation service. Clincher question: can ya clean bike chains in the kitchen sink without being yelled at?

I've been doing the core stuff (plank/side plank/bridges) since I started running. Recently I started doing a bit of strength/conditioning this year (not that it will ever show!); the most surprizing result was from pushups. My shoulders/upper back were fatiguing on longer runs and its not a problem anymore (carrying a water bottle or whatever). For ages I just thought it was normal