The Mini Marathon training season has begun and I am always proud of our fair city for hosting the world's largest half marathon. Over 45,000 participants lace up for the event held in a state much often known to be on the top ten list of most overweight and unhealthy list; so I think it is quite an accomplishment! For their training, many people join running groups, get new clothing/shoes, read articles about speedwork and endurance, and try out the latest running gadgets. However, what they aren't doing could possibly be undermining their best potential. Strength training!

On first thought, it seems like to improve your running you should. . . .well, run! But as in most things you can have too much of a good thing and it can end up leaving you with a decrease in lean muscle mass, mental and physical burnout and injury. Here are some reasons why resistance (strength) training can be extremely beneficial for you and help you have a great experience during the Mini Marathon. And, oh yeah, those of you who are not running are not off the hook either. All of these reasons are good for you too so keep reading!

• Strength training increases lean muscle mass allowing your body to burn more calories. Muscles require oxygen and if you increase muscle mass, you will increase amount of oxygen needed to burn calories even at rest, which will help you to control weight and feel light on your feet.
• Resistance exercise can aid significantly in running speed, endurance and efficiency. This is very good for the Mini participants for obvious reasons. But it is also good for anyone interested in weight control since the increased speed and endurance will lead an improved ability for sustained exercise. Strength training will also allow you to recover more quickly from long cardio bouts since the body will be more efficient at converting metabolic waste into energy.
• Probably the most important reason in my book is that strength workouts make runners and non-runners less injury prone. Incorporating various leg moves can strengthen the muscles around the hip, knee and ankles, and after long periods of exercise it will come in handy to have these muscles prepared and stable. Also, upper body and core exercises are crucial for posture and balance which will also help speed and efficiency so don't neglect these areas of your body either.

Ok, so hopefully I have sold you to add strength training to your Mini (well, or to any) training program. So, now you might be wondering what sport specific types of moves you could do to improve your performance. First off, I am a huge believer in compound moves. These require multiple muscle groups working at the same time. They improve balance, coordination and give you a great workout in a shorter period of time than if using one muscle group for each exercise. Here are some prime examples of compound exercises.

• Squat with Row: Use two medium to heavy dumbbells in each hand. With feet extended wide and toes pointing out, squat down making sure the knee does not pass in front of the knee. Allow the weights to lower toward the ground, but also keep your back straight. When you come out of the squat, row your elbows up until your lower arm is in front of your upper arm. Repeat 15 times, two sets.
• Lunge with Overhead Press: Start in a lunge position (one leg far forward, one leg far behind) and holding two dumbbells in hands with elbows bent and weights up by the shoulders. Bend down in the lunge making sure that the knee does not pass in front of ankle. As you come out of the lunge, extend arms over head into a shoulder press. Repeat 15 times each leg.
• Side-to-Side Squats with Reverse Flys: Begin with your dumbbells in hand, elbows bent forward and into sides and your feet together. Step wide to one side and land into a squat. When you come back together with your feet, lift your arms up and back into a 45 degree angle into a reverse fly. Make sure to keep your back flat and try not to slouch.

These are just a few of many, many exercises that will improve strength, which can in turn enhance your running and lead you to a great Mini Marathon experience. Here are a few websites that can help you with more examples:

• www.runningplanet.com/training/strength-training.html
• www.runnersworld.com/subtopic/0,7123,s6-238-263-266-0,00.html
• www.howtobefit.com/strength-training-running.htm

Obviously the running training is the most important component to your success. However, I am certain that if you add in a strength component, you will notice a difference. Good luck!