strength-training for a distance runner?

I think that strength training is a big plus as long as you don' t overdue it. I'd definitely work with a trainer because muscle balance is key. Work on strengthening your core and your various leg muscles. Strong legs will help improve speed and protect your knees. Do your resistance training on your non running days. I trust you are already mixing distance and interval training. Runners World (www.runnersworld.com) has some good training information. Good Luck getting your times down and accomplishing all your goals!

Irishrunner is right, we didn't weight train in H.S. but just went out and worked hard doing our workouts to get the best benefit from our training. Putting in a little more effort and pushing your workouts to the max. will improve your times. If you find that your arms get heavy when you run the mile in a workout or a race, you could do some light curls like two sets of 6 to 8 lbs times 30 to a set with a few minutes in between after your track workouts each or every other day until your arms get a little stronger.

I think a strength training program would be a fantastic idea. It will help develop all the muscles you don't use when running and strengthen those that you do use. Core exercises will help keep you running tall which allow your lungs to fill with more oxygen which feeds your muscles so they can work harder. Runners usually have an imbalance of muscles in their legs that can eventually result in injury. Strength training will help balance your muscle strength.

Be sure to find a trainer who has worked with runners in the past and who will help you develop a schedule for strength training. Be sure not to overdo. Strength training should be done on easy run days. You will probably start seeing results in 6 or so weeks. Good luck.

you can, but it isn't necessary per se, i am 6' 1" and 135 lbs and run the mile in 4:30 the 2-mile in 10:00 and the 5k in 15:45 and i haven't done any strength training aside from crunches and push-up here and there and not too much of that even. the key to success for me has just been running a lot of miles so that my body perfects an efficient form and all the muscles that are vital for running itself are strengthened.

polymetrics and yoga/pilates, great for core strengthening and jump rope would help your quads, Fartleks and hill training is good for endurance/speed.

www.runnersworld.com

has alot of information on this website and covers all areas like training, injuries, gear, diet, etc.

Keep up the runnin!

If you like, but not too much, because it can compromise your abilities on the track if you get to bulky