Lifting Heavy Won't "Bulk" You Up

I hear all the time, particularly from women, that they don't want to lift heavy weights for fear that they will "bulk" up.  "Bulk" is a product of eating, hormonal levels, and rest; not just working out.  As you can see in the above video, Alicia is hardly what I would consider "bulky".

Good Shoes Are Important...

WARNING: THE FOLLOWING IMAGES ARE GROSS...

Gravity is Your Friend

Simple training is often the best training and there is little simpler then running up a hill or a set of steps.  This kind of "upward"  training can build stamina, strength, improve running form, increase leg-drive, coordination, promote fat loss, and increase mental conditioning.  Running up hills or stairs also reduces impact and will increase lower body strength without having to load your back with heavy weight.

Hills and steps are similar but each method has it's own set of distinct benefits:

Hills:

• Allow for maximum effort.  You don't have to worry about tripping and knocking your teeth out on a step.
• Usually allow for  easier access to a variety of lengths and inclines.
• You can run up backwards to emphasize your quads and improve backwards running ability for sports.

Steps:

• Forces coordination to hit each step.
• Forces quick feet and knees up style running.
• Allows for plyometric (jumping) exercises and emphasizing the eccentric (negative) muscle contraction.

Now I'm going to outline some methods of training for specific goals.  Don't get caught up too much in the details.  The reality is that regardless of your goal, running hills or steps with a hard effort will increase stamina, aerobic and anaerobic capacity, strength, power, and coordination.

The Really Long Run

Marathon training programs typically rely on several things: A lot of miles, long runs, threshold runs, and a small amount of speed work. The accumulation of miles is designed to develop the aerobic energy system and among other things, get you used to running. The long run is typically what most programs are built around. They are designed to force your body to adapt to long distance efforts, further develop the aerobic energy system, force the body to use more body fat rather than glycogen for energy, and prepare your body to go 26.2 miles. Threshold runs are run at a "comfortably hard" pace and are designed to raise your lactate threshold so you can hold speed for longer durations. Finally, speed work is designed to increase efficiency in movement, enhance lactic acid buffering, and improve "fast twitch" muscle fibers.

Normally, the most important workout is the long run because it most closely simulates the marathon. The least important for most people (except the most experienced runners), is speed work because there is both an increased risk of injury and the conditioning element is of minimal utility for most marathoners. Ideally, you have all of these elements in your training plan. Unfortunately, life is seldom ideal.