Running and Weight Lifting

A running/walking/crawling/active lifestyle no doubt provides a great source of exercise for the physical benefit as well as the mental aspects that help with stress relief, focus, calmness, and purpose. And with the running, our leg muscles/tendons/ligaments and heart/respiratory systems get the most physical benefit; however, running alone does not provide much strength training for building more powerful leg muscles (unless the person is performing hill repeats  on an often basis) nor does running provide much strength training for our upper body and core.

So, while running is indeed an excellent means of exercise for the above mentioned benefits, we need to incorporate some strength training in order to maintain healthy muscles throughout our bodies.

As usual, Google has much to offer on the subject of weight lifting/strength training as a runner/walker/crawler. Let's skip right in and see what we find:

*https://www.runnersworld.com/training/a20837136/how-best-to-combine-strength-training-and-running/

From a runner's side of the fence, the first item this article points out is that strength training can supplement your running and in doing so, muscle imbalances and weaknesses can be corrected. Along the way, tendons and ligaments also get a boost in becoming stronger. This makes sense, especially when we consider our back, neck, hip and core muscles. When running, we engage our thoracic region and core in addition to our legs/feet (without realizing we are doing this). Thus, with a stronger thoracic region, we provide a more stable structure to carry our legs while running.
Continuing with the above article we see a study was done in Austrilia in which runners combined tests of various weight lifting intensity workouts and how those affected their ablility to run to exhaustion. Common sense was the result in which the higher the intensity of the weight lifting, the quicker the runner became exhausted in a following treadmill test. This leave us with the theory of this: on days you run hard, don't weight lift or perform a low intensity weight lifting session and of course, vice versa. Easy run days can then be followed or preceded by a high intensity weight lifting session.

Usain Bolt

Labeled: Fastest Man on Earth and Most Naturally Gifted Athlete

Is weight lifting part of his training program? 

Probably. 

*https://www.bodybuilding.com/content/strength-training-for-runners-how-to-do-it-right.html

From the other side of the fence, bodybuilding.com gives us this article from a weight lifting emphasized perspective. In an interview format, Jay Dicharry, a physical therapist/physical conditioning coach at University of Virgina gives an opinion that we should approach running as a weight lifter approaches his sport. Instead of bench pressing 400 lbs right away, a beginner weight lifter starts at a more reasonable level of what he/she can handle at the start. For example, a bench press of 50 lbs on day one. So too, a runner should approach running with the same respect; start at short distances with easy efforts. (Common sense once again, prevails.)
Through his book, (Anatomy for Runners) Dicharry explains that runners often have imbalances and imperfections in their form (where have we heard that before?) and through weight lifting we can counteract those issues and improve our running. He also explains that whether a weight lifter should run or whether a runner should weight lift, both mediums of exercise provide benefit. It comes down to which medium an individual wants to be associated with. Additionally pointed out is the fact that a weight lifter will most definitely benefit from running/walking/crawling in terms of cardiovascular/endurance health.
Lastly, Dicharry's book also prescribes a strong core and strong glutes. (again, where have we heard some of this diatribe before?)  With these thoughts it appears that for us runners, building a strong tush, back, and core are key components to keeping our running injury free and providing for faster, longer, more enjoyable running days ahead.

Long Qingquan

Chinese Olympic Gold Medialist in Weight Lifting

Is running part of his training?

There is most likely some form of cardio training. 

So, a basic conclusion that can be drawn from the above info is this: Regardless of whether you are a "runner" or a "weight lifter", the other sport can benefit you in your overall fitness and in your chosen focus.
Personally, I am a runner who weight lifts and does yoga. There have been times of following folks such as Bill Phillips (Body for Life) and Tony Horton (P90X) but most of the years of weight lifting are self made programs and done on a variety of equipment in many locations. Basically, it's three days a week (sometimes four days) in the gym with small bits of yoga through out each day. When in the gym, I usually focus on two body parts (for example: back, biceps) and the session always ends with abs/core. (A goal is a six pack; sometimes it is somewhat visible and other times, the ribs just stick out). Does it help with running? Absolutely! I am convinced that the back, neck, hips would not handle the vast volumes of miles without the strength training and yoga, especially as the aging process just continues to march right along.

As runners, walkers, crawlers, we would all benefit from some form of strength training. As with anything we can make it as simple as some dumb bells at home or a pricey gym membership with a personal trainer.  Google, Amazon,  Local gyms, etc are all loaded with weight lifting info and programs to get a beginner started. Find what works for you and hopefully you can see your running, walking, crawling a bit better and of course, injury free.

Above images from:
http://usainbolt.com/bio/
https://en.wikipedia.org/wiki/Long_Qingquan