This man shows that if you stick to it and do gradually and consistently, then the results will come
Strength Train Your Way to a Great Race Day
Many runners’ resist resistance training and many weightlifters run away from running. Alas, there are great benefits from hitting the road AND hitting the weights. Strength and endurance are actually just the two ends of the performance continuum, not mortal enemies. Here are some exercises to reduce running-related injuries and possibly kick up your pace a notch.
Running-related injuries occur for a variety of reasons, including poor biomechanics, which may put strain on some structures. Poor biomechanics are often caused unbalanced muscle strength (agonist and antagonist pairs) or incorrect firing patterns. For example, if you have a tight hamstring on one side, the adjacent joints (hip and ankle) on that same side (ipsilateral) may have to adjust for the lack of movement, or structures on the opposite side (contralateral) must compensate and withstand undue stress. Strengthening programs can often restore balance and proper firing of the system.
Too Much or Too Often = Frequently Injured
Resistance exercise can serve as an injury-protection policy, the great equalizer or the turbo-boost you may need during the race. The purpose of resistance training is simple—it makes parts stronger, including your muscles, the tendons that connect muscles to bones, and the ligaments and cartilage in the joints that give them stability. Many injuries in running occur from overuse. In repeated trauma injuries, no single movement or trauma is enough to cause injury, but repeated trauma will eventually cause a breakdown. Recovery from minor trauma, as well as having stronger muscles and supporting structures will prevent this.