In 1975, 6-foot-tall New Zealander John Walker became the first person to run under 3.50 minutes (3 minutes, 49.4 seconds), his muscular physique showing his running power.
In 1979, Briton Sebastian Coe, 5-10, broke Walker’s record and ended up lowering the world record to 3: 47.33. His slim physique showed that Coe was sliding effortlessly.
When asked about bodybuilding, the answers were surprising.
“You mean weights? Walker asked.
“No, just run.”
“The weight room was an essential part of my workout,” Coe said. “Supreme core strength and physical conditioning went hand in hand. “
The debate over bodybuilding for runners continues.
“I lift weights three times a week, for about 60 to 75 minutes per session,” said world champion Emma Coburn.
Robby Andrews, a Staten Island native and 2016 Olympian, also uses the weights. “I think strength training is a great way for runners to balance some of the weaknesses we all have by repeating the same movement thousands of times a day,” Andrews said.
The “King of the Roads” Bill Rodgers offered this insight.
“When I started my marathon career, I ran twice a day, but after each run I did 50 sit-ups,” said the four-time New York and Boston Marathon champion. “I’ve also always used light dumbbells maybe three times a week at 15 or 20 pounds.”
“I love all the components of strength training, however, runners should practice the ‘identical moves’ using their own body weight … miler and New York champion Rod Dixon.
The only American cross-country world champion (twice) took a different approach.
I’ve been training two to three times a week starting in my last year of high school, ”said three-time Olympian Craig Virgin who, like Rodgers and Dixon, has visited Staten Island in recent years.
“But most of my strength training up to that point was working on the farm where I lived!” “
Virgin would eventually be known by a generation of runners to train with one pound weight gloves.
“I discovered the difficult way to use them only in morning 3-5 mile runs and also in some training exercises like bonding,” he said.
For Virgin, they worked!
“Believe it or not, they helped me make my arms more efficient while running, as well as developing better arm control and a better kick!” he said. “I won my second cross country world championships in a sprint which was improved by my training with weighted racing gloves. I used them for the rest of my racing and racing career.
Yet Olympic marathon medalist Deena Kastor is on the opposite side. “No, I didn’t put on any weight.”
The American legend of the 800, Johnny Gray either. “My training was just to run, with no weights, just running a lot of miles,” said the three-time Olympian.
Closer to home, some believe that weights are beneficial.
Strength training is very beneficial for all runners, ”said John Padula. “It helps improve speed, coordination, running economy and helps correct muscle imbalances that prevent injury.”
A USATF Level 3 trainer, Padula also trains at the Susan Wagner HS and the Island Express Track Club.
“For best results, real strength training – squats, lunges, deadlifts or Olympic lifts – should be done on speed days, for example. all repetitions of 150m or less or on hill days, ”said Padula. “On longer race days, it is best to do weight training or circuit lifts. These elevators help with recovery.
“One of the concerns for long-distance runners is weight gain,” said Padula. “In order to avoid weight gain, lifting should be done in sets of 3 to 5 repetitions. This will maximize strength and prevent hypertrophy.
The main local competitor, Dave Dorsey, strongly believes in it.
“For runners, strength training is an essential ingredient for the development of strength and endurance,” said Dorsey. “As runners we use our arms to generate momentum and flow to our legs which propels us forward … I strongly recommend that runners do weight training at least twice a week . “
Longtime runner and MSIT coach Patricia Mulligan is following a different path.
“I’m big on a lot of weight-bearing exercises and don’t hit the weights,” said Mulligan, a consistent veteran. “Pushups, core exercises (planks), lunges, squat jumps, plyometrics, gluteal bridges … I also like working with resistance bands to strengthen the hips.”
Carlos and Jenn Pineiro’s running duo also do groups, but also incorporate strength training exercises such as squats, deadlifts, pull-ups, and hip flexors, among others.
“If you don’t run until the end, you’ll get injured,” said Carlos. “Your body will not be able to take the pounding. “
The debate continues!
News from the local running community
Complete racing solutions
March 20 will be the second stop in the Complete Race Solutions Trail Triple Crown series, the Resolution Run 4-miler. Beautiful woods to walk through with meandering streams and challenging trails to the finish line in Bloomingdale Park. Overall the best male and female prices and age groups, music and good times with social distancing protocols still in place…. Information and registration can be found here: https://completerace.ticketleap.com/resolution-run-4-miler-2021/
Registration for WaveRunners Youth is open until March 13.
Here is the link with all the registration information: https://oceanbreezenyc.org/news/2021/2/22/ocean-breeze-waverunners-registration-now-available-for-the-2021-outdoor-track-field-season.aspx
The Rockets hosted the very first virtual 5k / 10k “We Love Our Seniors” to support our local HS seniors and the JCC Senior Virtual Food Drive. The funds have helped provide meals for the elderly who have been hit hard by the pandemic. Congratulations to everyone who completed the event! Congratulations to 5K first place winners Chris Calamano (18:24) and Kyla Leathers (22:00), darling 5K couple Teresa Notaristefano and Ashely Zanata and 10K couple Martin Larosa and Nicole Macri (44:06) . Thanks to Andrea Germano for the bibs.
The Staten Island Athletic Club will host St. Patrick’s Day 5k at Clove Lakes Park on Saturday, March 27 at 10 a.m. For more information, visit www.statenislandac.org.
SITRAC continues to work on organizing a Triple Crown road race series (live race) in 2021. The SGG Ollis race is scheduled for Sunday June 13th. Unfortunately, the Arielle Newman race will not continue with the Newman family in charge. SITRAC will be reaching out to the running community and teams to work with Kiwanis to promote a race for July 4th. SITRAC is still awaiting confirmation of the Celic Run in September.
Quiz – Quiz on monthly prizes
Please submit your response to my email below. All the correct answers will then be put into a lot where three winners will be drawn. One winner receives a pair of ASICS running shoes, the second a competition session at CRYO Staten Island (CRYOSI.com), and the third selected winner will receive a $ 20 gift card to the Runners High Running Store (http://www.runnershighnj.com/)
Congratulations to last month’s winners Sean Lynch (ASICS Shoes), George LaManna (Cryo Session) and Rich Potter ($ 20 gift card)!
Question of the month
SIAC St. Patty’s 5K has been part of the racing scene since 1993!
Identify a male and female race winners.
Good luck and see you next month!
Keep running !! Questions, comments, upcoming news? Please feel free to email Jeff at email@example.com