Weight training is often seen as detrimental to running performance or unnecessary for hiking. However, I think most people just need to learn a different way to weight train.

We typically view weight training as barbells slamming on the ground, big weights, and veins popping out of biceps, oh my! That can be intimidating for anyone and possibly unnecessary for anyone outside of Crossfit, Bodybuilding, or Powerlifting.

We need to REFRAME weight training, as an avenue for more purposeful training, as an avenue to reconnect with how our bodies feel, as a way to intervene on aches and pains, as a way to move better, and as a way to build on our physical preparation.

Weight training can support improvements in,

• Gait Mechanics - allowing you to run and walk more effectively
• Joint Ranges of Motion - allowing you to reduce movement restrictions that may be causing aches and pains
• Running Economy - allowing you to spring off the ground more efficiently
• Climbing- allowing you to avoid getting left behind from the group and to reach the best views on higher ground
• Build Endurance- allowing you to go further and handle more training demands

REFRAME EXERCISE SELECTION.

Coaches at Reframe Performance focus on training concepts rather than just targeting muscles for better performance-based outcomes. When we run and hike, we aren’t just using muscles in isolation, we want motion to occur in a coordinated way…so…we should train like this in the weight room.

For example, if we want to improve our early to mid stance gait mechanics, let’s create weight lifting exercises that teach our body to be able to do that better.

The goal for weight training would be to gain motion allowing for proper mechanics then to add intensity to improve and sustain the training concept.

Check out the video above to see how we can program different exercises that demonstrate the same concept of creating length through the right side. These exercises include a Cable Press with a wide stance, a wide stance Medicine Ball Slam, a wide stance Medicine Ball Side Toss, and Reverse Chop Step…you can also add a Lateral Sled Drag.

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