Weight training for runners may seem like a no-go for most long distance athletes. But, adding a weight training routine to your regimen can increase VO2 max, lactate threshold, and running economy. "Traditionally, distance running performance was thought to be determined by several characteristics, including maximum oxygen consumption (VO2max), lactate threshold (LT), and running economy. Improvements in these areas are primarily achieved through endurance training. Recently, however, it has been shown that anaerobic factors (such as resistance training) may also play an important role in distance running performance. As a result, some researchers have theorized that resistance training may benefit distance runners (Jung, 2003)

VO2 max is the highest level of oxygen consumption by the body during exhaustive exercise. This is one of the indicators used by Olympic athletes to determine maximum training attainment. The level of oxygen consumed by the body will level off after a certain point and this is considered the "maximum" amount of available oxygen. This amount can be raised with exercise and proper training and was previously thought that only aerobic exercise (endurance running) the only way to do this. However, it has recently been discovered that anaerobic exercise (weight training) can also increase VO2 max IN UNTRAINED ATHLETES.

Implementing a resistance training for elite endurance athletes has not been significantly proven. On the other hand, lactate threshold (LT) numbers also improved with untrained athletes after adding a weight training for runners routine to their regimen. Lactate threshold is measured by the amount of lactic acid in the bloodstream after strenuous exercise. It is basically the "byproduct" strenuous exercise. "It is commonly accepted that LT is an important factor in predicting distance running performance. Following a resistance-training program the muscle fibers are capable of producing more absolute force; therefore, the fibers would work at a lower percentage of maximum strength during endurance exercise, compared with pre-training" (Jung, 2003)

Running economy is the relationship between the amount of oxygen required (VO2) and a given exercise intensity. In other words, running economy is basically the mount of oxygen needed to run a certain distance. The person requiring less oxygen to run the same distance would have a better running economy. Weight training for runners has shown better running economy as well as other endurance activities such as cross-country skiing. "A key component to running economy is the ability to store and recover elastic energy from the eccentric contraction Resistance training may improve this stretch-shortening cycle, thereby decreasing ground contact time and improving running economy (Jung, 2003)

In conclusion, it would appear that more research is needed in the area of weight training for runners to conclusively decide its benefits. It would also hold that most elite endurance runners will not benefit from a strength training program to increase VO2 max or lactate threshold, but may improve running economy somewhat. On the other hand, non-endurance runners or beginning endurance runners will definitely benefit in all three areas. In the meantime, adding a resistance training regimen to an endurance routine will not hinder the endurance runner and may even increase their mileage in the long run.