Bodybuilding and endurance training do not go side by side, it is nearly impossible to build mass and maintain a high level of endurance. Contrary to what a lot of people believe, weight training is a vital part of any endurance sport.

While weight training will not add massive amounts of bulging muscle, it will help you in your overall performance. Below are a few examples of how proper weight training can benefit you.

1. Burn more calories: Your body will burn calories in order to sustain your muscles. By weight training you are building lean muscle which your body will need to support. So if losing weight and being lean is one of your goals then adding muscle will help speed your fat burning efforts.
2. Prevent Injuries: Building muscles increases your stability, specifically around your joints. Being more stable will prepare your body for the rigorous beating that most endurance sports deliver to the body. Having more stability will lessen the chance for injury.
3. Performance: Increasing muscle mass can increase your endurance. Adding muscle can add distance to your runs and help increase your range of motion.

These are just a few of the many benefits that can be obtained with weight training. Adding some form of this to your off days will help increase your overall performance. Remember to work more than just your legs, a strong core will help your speed and strong legs will build endurance.

Muscle memory is also an important part of any runners’ routine. Working exercises into the routine which mimic the motions of running with added resistance will show the fastest results when beginning a weight training program. The goal should be building lean muscles slowly, do not over exert your body as this will slow your performance.  Slowly step up weight over time as your body builds muscle, your next race times will thank you for it.