How to Follow Olympian Joan Benoit Samuelson's Rules for Resistance Training

Joan Samuelson, 1984 Olympic marathon champion, believes in resistance training to build strength. "It stands to reason that the better you balance the strength of your upper and lower body, the more efficient, and thus faster, a runner you will be."

Instructions

Difficulty: Moderate

Things You’ll Need:

• Athletic Socks
• Running Clothes
• Running Shoes
• Running Shorts
• Sports Bras
• Sunglasses
• Running Books
• Running Watches
• Health Club Memberships
• Dumbbells
• Electrolyte Replacement Drinks

1. Follow the basics. Do resistance training (also called strength training or weight training) after a warm-up, when muscles are more flexible and efficient.
2. Work opposing sets of muscles. After working the quadriceps at the front of the thighs, for example, work the hamstrings in the back next.
3. Start with the largest muscle groups. This helps warm up the entire body; plus, if you exercise the small muscle groups first, you may fatigue the larger groups, so you won't get as good a workout.
4. Avoid locking the joints. You can get the proper extension and full range of motion without locking your knees or elbows, which is especially risky when the weight is directly loaded on the joint.
5. Breathe with the movement. Concentrate on exhaling forcefully during the effort and inhaling as you lower or release the weight.
6. Start light. It's always wise to start conservatively with the lightest weight.
7. Stay in good form. Practice good posture alignment and proper form for all exercises.

Tips & Warnings

• Resistance training is of particular importance for women who are new to sports and those who are over 40.
• Start with a professional coach or spotter.
• Be consistent. Train a minimum of twice a week, preferably three times, depending on how much you run.
• Know when to skip it. If you are running a race, or in a racing season, resistance work can drain your strength.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.