Dr. Yessis Sports Training Blog

A recent running article recommended doing weight training on two non-consecutive days per week. On the first day, runners should do a light load of 12-20 reps followed by a second set with a moderate load of 8-12 reps.

However, if you do a maximum repetition set that is typically implied in such routines, there is no such thing as a “light load”. Doing 20 repetitions that is the maximum that you can do with a particular weight is very taxing. It must be taxing in order to produce effective results, especially muscular endurance, the key component for endurance athletes and strength that is also important but more for sprinters and middle distance runners.

The first 15 or so repetitions develop mainly endurance while the last 5 or so repetitions develop mainly strength. The intensity during the latter reps is quite great, similar to what is experienced in a lower repetion routine. Because of this, this routine is very productive, especially for beginning and novice runners.

An 8-12 maximum repetition routine is more intense and the results are not the same. In this case, you gain more strength and some endurance rather than mostly muscular endurance as in the 12-20 range. It is used more by experienced athletes, especially short and middle distance runners who are accustomed to the 12-20 rep routine.

For quality gains in one session, the 8-12 routine should be done first followed by the 12- 20 routine — although a 15 – 20 routine is usually preferred. Using both the 12-20 and 8-12 routine in one workout should be done after you are accomplished in the 12-20 routine. This usually takes 3-4 weeks.

The bottom line — the use of lighter weights does not necessarily mean a lighter workout or a light set. This applies to athletes who are proficient in weight lifting, which you should be in order to get maximum gains from the workouts.

For more information on this topic see Kinesiology of Exercise and Build a Better Athlete