Running is an aerobic activity for most distances longer than 100 meters. This requires the body to take in oxygen to fuel its performance and maintain energy levels. Although many forms of running do not lend themselves well to the development of muscle mass, strength training -- and the gains in muscle mass that come with it -- can still be beneficial to your performance, even at long distances. Muscular strength can be a valuable tool at certain points during a run, but needs to be developed well in advance of a race.
Strength Training Effects
Strength training encourages the development of muscular size and strength. This type of exercise achieves an anaerobic effect that often only occurs during the first couple hundred meters of a run. After that, the body switches over to aerobic exercise to maintain endurance. Strength training can be achieved through several different types of workouts, including using resistance bands, doing body mass exercises and lifting weights. Strength training can help you increase your power and speed when running quickly for short bursts.
Sprinting Benefits
Strength training is essential for sprinters. Some running events can be completed on the body's anaerobic work alone, meaning aerobic exercise never occurs. Because strength training is anaerobic, your body's performance ceiling depends on having strong, powerful muscles that are capable of moving your body at high speeds.
Long-Distance Benefits
Some distance runners are leery of strength training for two reasons: the minimal perceived benefit of increasing muscular strength, and the fear of adding useless muscle mass and weighing down their bodies. Although it's true that increased weight can inhibit a runner's performance over a long distance, strength training can be very useful to long-distance runners when sprinting at the start, kicking at the finish and mixing short speed bursts into a long run. Although adding considerable bulk is not desired, increasing and maintaining muscular strength can be very useful in competition.
Schedule
Effective strength training needs to be done consistently so that your body can acclimate to the high-intensity workload. Perform strength training exercises no more than once every other day -- this break in between provides the muscles with time to recover and grow. On strength training days you should work your muscles with a variety of exercises to get maximum benefit. You can do this on days when you also perform aerobic exercise, such as running.
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