Q: I'm a novice female 10K runner, and I'm thinking of adding some weight training to my weekly workout schedule. Will this help my running times decrease? - E.M., Yonkers, NY

A: Resistance training - or weight training, as it's more popularly known - provides more of an all-around benefit than most people realize. It's an excellent way to develop muscular endurance, strength and flexibility. It'll also help rehabilitation after an injury or illness. Whether pushing or pulling weights on a weight machine, or hoisting weights stacked on the ends of barbells or dumbbells, weight training can effectively exercise every muscle in your body, making you fitter and stronger. Of course, you'll also define and, if you wish to, enlarge your muscles. And increased muscle mass raises your resting metabolic rate, making you a better calorie burner.

There are many benefits from weight training:

* Strong muscles can strengthen the heart and help to reduce hypertension (high blood pressure).
* As your muscles grow in size and definition, you gain mass and strength.
* Bones and tendons are strengthened by resistance exercise.
* As you become stronger with weight training, athletic performance can improve.
* Healthy, conditioned muscles can also help to prevent injuries in a number of ways. They cushion the impact produced by running and jumping (and even falling); they fatigue less easily, which also helps in absorbing impact; and they help to balance the body.

Now, to your question: Since a tremendous amount of power in running comes from the arms swinging back and forth to propel you down the road, I generally recommend that runners take five- to 10-pound dumbbells, stand with legs shoulder width apart, and pump their arms back and forth 25 to 30 times, emulating their running. Getting stronger through weight training also offers a distinct psychological advantage: Knowing you are becoming stronger and have more muscular endurance will help you in your workouts and competitions when you need a mental boost to get you to the finish line.

Source: fitlinxx.com