Coach Budd:

I've been able to get 4-5 runs in each week since my layoff after cross-country and I'm really looking forward to outdoor track.  I've been told I should also be doing strength-training during the winter. What do you think? — Kelsey L.

Kelsey, great to hear that you've worked back to a steady diet of running.  It will pay off once your coach starts the pre-season track practices.

I am a firm believer in strength-training for a distance runner. Whether male or female, the benefits can show in both performance and lifetime health. Proper strength-training can create more efficient upper-body mechanics, help slow fatigue, and improve your body composition (fat to lean ratio). It can also increase your bone density (important for women) and enhance your bone marrow production (resulting in more red blood cells). These red blood cells will then help you circulate more oxygen.

For a runner the key to remember is, "Lift to run, not to get stronger." 

Now, you'll obviously get stronger with strength-training; thing is, you don't want to sacrifice your running in the process. To prevent this, you'll need to concentrate on weights (or levels of resistance) that allow you to feel fatigue between 8-12 repetitions per exercise. Key areas to concentrate on are:  shoulders (overhead press and bent-arm lat raise), chest (bench press, fly press, and pull-overs), upper back (reverse fly, lat pull downs, seated rows), and arms (bicep curls, triceps press). Most schools now have complete lifting facilities and all you'll need to do is share this plan with an instructor and you'll be on your way.

Perform one to two sets of these exercises 2-3 times per week and you'll notice a considerable and positive change.

If you do not have a strength facility available to you, you may want to check out the "Run Strong" program I developed. Go to www.spriproducts.com and type in "run strong basics."

Have a question for Budd? E-mail him at  askbudd@rodale.com