Conventional wisdom dictates that running and weightlifting do not mix. The idea is that casual lifting will wrap your body in heavy, bulky muscle, which slows a runner down.

Fortunately (or unfortunately) this isn’t the case. “Getting big” results from years of specialized lifting and dieting. Lifting for overall fitness, on the other hand, will add strength without the excess bulk. It allows you to run faster and healthier. So whether you’re looking to take your training further or just stave off injury, your answers may lie in the gym.

Lifting to Prevent Injury

Running will strengthen your hamstrings, but not your quadriceps; the resulting imbalance keeps the knee from moving the way it should. This is referred to as “runner’s knee” and it frustrates many beginning runners. You can prevent it by working your quads. Try leg extensions and lunges (lunges can be done with or without weight).

Shin splints are another common injury that can be minimized with proper lifting. Calf raises are best, with or without weight, and you can do them on stairs or any other raised platform.

Lifting for the Upper Body

If you want a stronger drive in your stride—and which runner couldn’t use that?—working on your chest and arms can actually help. Stronger arms swing faster, which allows the legs to do likewise.

A strong core is even more helpful, especially in the later stages of a run. After miles of running, proper form usually falls apart; the back hunches, the arms start swinging wildly, and the butt sticks out. This means that your core isn’t strong enough to match your mileage. Strengthening your shoulders, chest, back, and abdomen will allow you to keep from such ugly and unenjoyable running.

To strengthen your arms and core, try one-arm rows, standing bicep curls, triceps kickbacks, shrugs, dips, and lat pulldowns. There are many other exercises which work the same muscle groups; these were chosen because they’re simple. Many are also good for developing balance, which is especially useful to master runners.

How to Lift like a Runner

It’s important to keep your goals in mind when working out. A long distance runner shouldn’t lift like a bodybuilder; doing so is asking for injury. Instead, try to complete three sets of each exercise, with each set consisting of about 12 reps. Don’t wait too long between reps; a minute or less of rest is preferable.

It’s also very important to lift consistently. If you want to see increased strength and diminished injuries, you should work the same muscle groups two or three times a week, every week. Results will take at least a month to appear in your running, so the sooner you start, the better.

Okay, it’s not as exciting as all of that.

Those of you who’ve been checking on my mileage will see that my training has me only running 37 miles this week. 37 miles! That’s low mileage for the 5k, let alone marathons. So what’s the plan?

Well, those curious can check out the fancy New WEEKLY TRAINING page. On it you’ll find my weekly goals for the next 16 weeks. these add up to a fitness plan that’ll have me ready to run a record time at Broadstreet, and lay a good base for a later challenge (more on that soon-for now I’ll just keep you in suspense).

In creating this plan, I’ve gone against a lot of training fads. It opposes the low-mileage, speedwork-and-rest-heavy regimens that are popular right now. It’s going to be old school.

I’m using this method because it’s what I always did over the summer, and it’s consistently yielded the best improvements with the least injuries. My college coach liked to ramp mileage up quickly, then keep it steady for long periods of time; these quick ramps, though, place a lot of stress on my poor shins. A heavy runner like me needs to be careful increasing my distance.

That’s why I try to raise my miles steadily week by week, a little at a time. Specifically, less than a 10% increase each week. That’s the magic rule passed down from my high school coach (an inspiration when I started running).

What I’ve outlined is only Phase 1 (doesn’t that sound official?) of my training plan. Phase 1 has a specific way of breaking down mileage, which I will outline shortly.

Anyway, check back often for my progress and what I’m sure will be many revisions to the long-term plan.