- Improve performance
- Increase training capacity
- Decrease the risk of injury
|Discus American Record Holder, Valerie Allman: 230' 2" (70.15 meters)|
Novice and Masters endurance athletes should lift for the same reason: high mileage is neither a safe nor effective way to improve performance for these two groups of athletes. Beginners don't have the years of conditioning to tolerate high mileage without breaking down and the over 35 crowd don't have the recovery abilities of their peak years. Enter lifting weights, which provides many of the neuromuscular benefits that contribute to improved running form and efficiency without the pounding and increased risk of overuse injury posed by high mileage. Lifting teaches your body how to use the slow twitch and fast twitch muscle fibers in a coordinated and efficient fashion which carries over to your sport practice.
|Three time Colorado State Champion and now University of Washington mid distance phenom Marlena Preigh lifted twice a week in and out of season all through her high school career.|
Strength training imparts additional benefits besides muscular strength: bone density, tendon, ligament and cartilage all improve from properly implemented and consistent lifting regimen. Endurance bicyclists and swimmers especially should do resistance training if only for bone density reasons.
Blagrove, R.C., Howe, L. P., Cushion, E. J., Spence A., Howatson, G., Pedlar, C. R., & Hayes, P. R. (2018). Effects of Strength Training on Postpubertal Adolescent Distance Runners. Medicine & Science in Sports & Exercise, 50(6). https://journals.lww.com/acsm-msse/Fulltext/2018/06000/Effects_of_Strength_Training_on_Postpubertal.13.aspx
Swimming and cycling do not cause positive effects on bone mineral density: A systematic review. (2016). Revista Brasileira de Reumatologia (English Edition), 56(4), 345–351. https://doi.org/10.1016/j.rbre.2016.02.013
Johnson, R. E., Quinn, T. J., Kertzer, R., & Vroman, N. B. (1997). Strength Training in Female Distance Runners: Impact on Running Economy. Journal of Strength and Conditioning Research, 11(4), 224–229. https://doi.org/10.1519/00124278-199711000-00004