How lifting weights can make your run easier

YOU’VE probably just eaten a bunch of Easter eggs and know you should head out for a jog. Do you dread it, or is there a way to make it easy?

Former Bachelor Tim Robards pictured in Paddington. Picture Cameron Richardson

THE weather is cooling down slightly, but the sun is still out most days, making it a perfect cocktail for a run on the rocks (or the grass).

For the keen runners clocking over 10km a day and even the novices struggling to run a few yards, there's a lot of debate around whether lifting weights slows you down.

The answer is yes it can, if you’re doing it wrong. But done the right way, lifting weights can actually speed you up and help you avoid injury.

The difference is in the type of training you do. Supplementing your running with the right type of resistance training that strengthens key muscles, improves power, balance and endurance will keep you lighter and quicker on your feet.

The key to incorporate resistance training for runners is:

1. Make your workouts efficient by using big, compound movements

Pick exercises that recruit multiple muscles. Try those with twisting, rotating and multiple planes of movement such as walking lunges with alternate dumbbell press, rather than isolation exercises (bicep curls).

2. Promote balance with unilateral movements

For example try a single leg dead lift with a kettle bell. Also callisthenics (body weight) based exercises are great. You can incorporate Olympics rings as a cheap alternative to a gym membership.

3. Train on an unstable surface

Use bosu, pillow or Swiss balls to improve endurance and balance.

4. Don’t focus on progressive overload muscle bulking techniques

You don’t need to use super heavy weight and force the muscles to absolute fatigue. This will stimulate more growth and make you heavier which may slow you down. Focus on the quality of the movement, not the quantity.

If you struggle to even get out the door and lack the motivation to kickstart your run then try the following:

— Put your runners on no matter what, even if you don’t make it out the door. Don’t put any extra pressure on yourself, just put them on and wear them around the house.

— If you’re not pumped for a run and feel flat, then just go for a walk. I’ll bet that once you’re out there and your blood starts pumping you will turn that walk into a run.

— Get rid of your old runners. Sometimes investing in a new pair of shoes or headphones can make all the difference in getting you out there.

— When you lack motivation, think back to how you felt the last time you had a great run. Remind yourself of the endorphins and sense of achievement you felt. Put a smile on your face and get out there and keep smiling while you run.