Weight training is a helpful tool for all sporting events, not only track and field events. When using weight training for longer distance events, it is not so important to max out in high weights. Rather when using weight training for distances, it is important to try and aim for increasing repetitions that you can do with out tiring.
Ideas for weight training would still include things such as squats/ leg press, lunges, calf raises, leg extentions, and hamstring curls. When preforming these lifts it is important to practice correct technique to ensure injuries are prevented and that the muscles are being worked properly. This helps to build the muscles in a beneficial way.
It is also important to work your core and upper body as well. When running the core and upper body do play a large role. Lifts such as bench, curls, tricep extentions, rows, military press, and many other upper body lifts can be beneficial. These all allow a persons body to be proportionate, and to work properly.
It is also importated to make sure to keep a strong core. Lifts such as sit ups/ crunches, back extentions, and leg lifts help to build a strong core. By keeping a strong core, it is easier to maintain a strong aerobic base.
However, remember when doing strength training for long distances to not focus on maximizing the weight being used, but increasing the amount of repetitions that can be done before before tiring.
Good Luck,
Sincerely,
The staff at Athletic Points
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