For maximum health, strength, and physical conditioning, strength training is a preferable exercise routine. Here are a few ways that strength training and running are different, and provide different results:
Lifting Weights Builds Strength, Running Builds Endurance
Any exercise builds strength in the same way: We stress muscles, and they become more able to handle the stress next time we do that activity, whether it’s running or lifting. When we lift weights, we stress the body intensely for short periods, and we adapt to that specific type of stress—we become stronger. When we run, we put low-intensity stress on the body for a much longer period. The hard part is the endurance, and we build endurance.
Our lives demand both strength and endurance. To make yourself stronger, lift weights. To build endurance, run.
Strength Training Benefits Daily Life
Strength benefits a combination of factors: balance, coordination, agility, and power. The stronger we are, the better able we are to repeat physical efforts for a long period, so strength training helps endurance, too.
As we age, we lose muscle because of hormone changes and because we do fewer things that require strength. Stressing muscles through weight lifting builds muscle mass and helps us retain strength as we age. Running and other endurance exercise measured in minutes, not pounds, will not grow muscle mass and make us stronger.
Running Elevates the Heart Rate
Cardio exercise such as running is essential for your heart, right? Not so fast. Running certainly does beneficially elevate the heart rate, but a careful strength training program also provides plenty of heart stimulation. And excessive running programs can cause adverse effects like metabolic by-products and injuries. High-mileage marathon runners can even destroy muscle mass through a catabolic environment.
Weight Loss: Strength Training Provides Better Results
Running burns a lot of calories: some 500 to 800 calories, depending on the length of your run. You must burn 3500 calories to lose one pound of body weight.
Although weight lifting burns fewer calories during your workout, it boosts your metabolism for up to 36 hours post-workout, burning an additional 10 calories per hour. Ten calories an hour over 36 hours—that’s a lot, and you get the benefit when you’re sleeping or watching TV!
Strength Training Builds Bone Density
Retaining bone density over a lifetime is a challenge best met by weightlifting. Running is weight-bearing exercise because we carry our own weight, but that can’t compare to a program that progressively loads each muscle group.
Sports Injuries: Lifting Vs. Running
Runners and cyclists often deal with inflamed joints and tendinitis. After rest and some pain therapy, they’re usually back doing the exercise that is causing them trouble. But many runners will benefit from strength training exercises such as squats, making the legs stronger and better able to handle stride mechanics and a long run.
King Chiropractic Can Help
Although injuries with a correctly-designed weightlifting program are few, you may have difficulty from time to time. King Chiropractic can help with pain and injuries from lifting, running, and other sports, helping you get back in the game quickly. Call King Chiropractic at (910) 777-7228 to see how we can help!