One of my clients had heard that strength training and CrossFit were not good for runners because they might “bulk up”. And that too much muscle might slow one down or add unnecessary weight, especially on longer runs.
Hypertrophy (bulking up) is a common concern for many people, and not only runners. Everyone wants to be strong, but very few want to look like professional bodybuilders.
The reality is that a small percentage of men (~5%) and fewer women have the body type, genetics, and discipline to achieve a level of size and symmetry that would allow them to be competitive in the sport of bodybuilding.
That being said, anyone who adds strength training to their program is going to experience a change in the shape of their body. And some don’t like it.
But that’s not what we’re talking about here. The question was about the potential negative impact strength training has on running performance.
The sad truth is that most people are weak because their training lacks enough strength development. They have no idea how weak they are, and how strong they could be. They can’t imagine how good strong feels because they’ve never been strong.
The people who find their way into my gym come face-to-face with this hard reality. Most can’t do a single pull-up or good push-up. Most can’t squat to full depth. They have no idea how out of shape they are.
Unfortunately, many will choose to ignore this uncomfortable truth and will leave. But for those who stick around, incredible things happen.
For starters, they get stronger. And faster, and more flexible. In one year, people feel magnitudes better than they did when they began.
Everything our members enjoy doing becomes more enjoyable. It doesn’t matter what it is — team sports, hiking, cycling, swimming, parenting, yard work, moving furniture, gardening, etc.
And running.
How does CrossFit and strength training impact running?
One of our long-time members, Amy Chapman, wrote an article describing her first year in our program. You can read the article by clicking the link below.
Runner in a Box: How a Year of CrossFit Changed My Life
In closing, the fear of bulking up is a myth that’s hard to kill. Strength training, when done properly, will elevate your performance, improve your health, and enhance your quality of life.
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Unleashing power – The glycolytic energy system