Jim Silva: Don’t buy into myths about weight training

I don’t want to get too bulky. I don’t want to hurt myself. It’s too boring. It will slow me down.

There are a lot of misconceptions about weight lifting, even among runners. But fact is, strength training should be a part of everyone’s fitness routine.

Whether using free weights, weight machines or exercises using body weight, it’s important to improve overall strength.

I’ve been incorporating weight training more and more into my exercise routine. I’m heading to the gym at least four days a week, with each workout focused on particular areas of my body – chest and triceps, shoulders and biceps, back and legs.

It’s made a big difference in the way I feel and has improved my running abilities, too.

Weight training not only has increased my muscle strength, but it also has improved the strength and flexibility of my joints and improved my endurance. After my first marathon, I suffered from sore ankles and knee joint pain. This forced me to cut short a lot of runs.

I incorporated strength training into my workout regimen for my past two marathons and have suffered little or no pain in any of my joints.

Weight training also can improve your ability to absorb the mileage you put into marathon training. It allows me to get stronger without all of the pounding on my joints.

Now, for those misconceptions:

You do not have to get bulky. This is especially important for women, who want a fit, toned appearance without looking too masculine. You can read a lot online about weight lifting and a bulky look. Fact is, I’m as trim now as I was before I incorporated weight training into my routine. You don’t get “bulky” by lifting weights as part of your workout routine. You can only get bulky by lifting very heavy weights and eating an extreme diet that’s intended to build big muscle.

Weight training is just as safe as any exercise, as long as you use proper form. I see a lot of people at the gym using bad form while weight training. There’s plenty of information available – either online, in books, or through a certified trainer at your local gym – to teach proper form and help you get the most out of every workout.

Weight training is boring. My response: And running 10 miles isn’t? Exercise is not always the most enjoyable thing to do. But there are ways – like listening to music or working out with a buddy or a group of friends – to make it more fun. Boring is just an easy excuse.

It will slow me down. This is something I’ve heard from runners in the past, but it’s simply not true. Almost all elite runners or triathletes include weight training in their routines.

If you’ve thought about adding weight training to your fitness routine – and I think everyone should consider it – talk to a trainer at your local gym or get some information online.

Getting motivated again

I always feel a lull in motivation after completing a big race. Since finishing my fourth marathon in March, I’ve continued my fitness routine, but haven’t started focusing on what big thing I’ll try to accomplish next.

I think I’m getting there.

Have you ever noticed that seeing other people having fun and accomplishing goals makes you want to do it, too?

Seeing friends from Team In Training recently finish their seasons – including the marathon in Seattle a few weeks ago – has me thinking about my next move. I looked at their pictures on Facebook and thought “boy ... that looked like fun.”

So if you’re ever short on motivation, check out what your fitness friends are doing. It may give you the urge to do it, too.

This story was originally published June 22, 2015 at 11:50 AM with the headline "Jim Silva: Don’t buy into myths about weight training."