I know there are a lot of people who see endurance running as the end all be all of being fit and healthy. These people will also tell you that lifting weights will make them big and bulky and slow. Well not only are they wrong about endurance running being the best measure of fitness, but they are also wrong saying that weight training will make them slow.

Here is an excerpt from a study in the Nov 2008 NSCA Journal of Strength and Conditioning, p 2036: Effects of Resistance Tng on Endurance Distance Running Performance among Highly Trained Runners: A systematic review. by Yamamoto, Lopez, et al.

“Two of the five studies measured 2.9% improved performance (3K and 5K), and all five studies measured 4.6% improved running economy (RE; range = 3-8.1%). After critically reviewing the literature for the impact of concurrent resistance and endurance training on high-level runners, we conclude that resistance training likely has a positive effect on endurance running performance or RE. The short duration and wide range of exercises implemented are of concern, but coaches should not hesitate to implement a well-planned, periodized concurrent resistance and endurance training program for their endurance runners.”

So what does that mean? It means that being stronger will improve your running economy, despite the possibility of being a bit heavier. Think of it this way, by putting on an extra 10 lbs of lean muscle, you are now stronger and can thus move your total mass more effectively and efficiently then without it. Even though you are heavier you are more effective and more efficient.

Also, if you are an endurance athlete, the very nature of your sport and sport specific training will keep any muscle mass and bulk in check. Have you ever seen a marathoner with a lot of muscle mass? Not many.

Another simplified way to think about it (simplified to the point of borderline inaccurate no doubt) is this. You have 2 endurance engines, cardio-vascular and cardio-pulmonary endurance (gas exchange) and your muscular stamina. Typical runners/joggers only really work on the gas exchange system. Sure you get some work into the muscular stamina but think on this. The bigger/stronger your muscles are, the deeper the tank for stamina in that muscle. Now I’m not talking great big huge bulging gross muscles (think of cover models on body building magazines…). I am talking about having some muscles and not being a withered up skeleton.

Think on this for a bit. Next time I will discuss how you can improve your endurance sports while cutting your weekly mileage WAY back while building up a stronger, more fit and healthy body.

Oh, I will also leave you with this. Art De Vany’s Top 10 Reasons Not to Run a Marathon. http://www.arthurdevany.com/2005/08/top_ten_reasons.html

10. Marathon running damages the liver and gall bladder and alters biochemical markers adversely. HDL is lowered, LDL is increased, Red blood cell counts and white blood cell counts fall. The liver is damaged and gall bladder function is decreased. Testosterone decreases.

9. Marathon running causes acute and severe muscle damage. Repetitive injury causes infiltration of collagen (connective tissue) into muscle fibers.

8. Marathon running induces kidney dysfunction (renal abnormalities).

7. Marathon running causes acute microthrombosis in the vascular system.

6. Marathon running elevates markers of cancer. S100beta is one of these markers. Tumor necrosis factor, TNF-alpha, is another.

5. Marathon running damages your brain. The damage resembles acute brain trauma. Marathon runners have elevated S100beta, a marker of brain damage and blood brain barrier dysfunction. There is S100beta again, a marker of cancer and of brain damage.

4. Marathons damage your heart.

3. Endurance athletes have more spine degeneration.

2. At least four participants of the Boston Marathon have died of brain cancer in the past 10 years. Purely anecdotal, but consistent with the elevated S100beta counts and TKN-alpha measures. Perhaps also connected to the microthrombi of the endothelium found in marathoners.

1. The first marathon runner, Phidippides, collapsed and died at the finish of his race.

Chris Walls is a Personal Trainer at the Crossfit Kelowna training centre.  For more information on Crossfit, please visit http://www.crossfitkelowna.com