The importance of balanced training in running or any other sport can not be overstated. Strength training plays an integral part of that balance and here today to give us the inside scoop on the importance of strength is personal trainer and military Veteran Joe Castro.

Joe has a Masters Degree in Public Health (MPH) focused on Physical Activity in Public Health. Joe is an experienced personal trainer with a demonstrated history of working in the health wellness and fitness industry.

Joe shares some comments relative to strength training. The value is to balance out your exercise program.

How did you get started in your field of study?

During my military service, I was given a referral to see a physical therapist for a work-related injury. After that, I was deployed to support OEF and I was tasked to relocate and set up a new fitness center.  Both experiences are what set me on my current career path.  

Is there a difference between strength training and weight training?

Yes. To help you distinguish the two terms. Try to think about weight training as the type of fitness equipment an individual is choosing to use.  While strength training refers to a performance quality an individual is choosing to enhance.  

*Author’s Note: According to Wikipedia, “Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training techniques such as calisthenics, isometrics, and plyometrics.”

What are some of the things which should be done before starting an exercise program?

If you have any medical conditions, you should check with your medical provider before starting an exercise program. After you are cleared, choose an activity, event, or goal to work towards.  

What are some excuses which you have heard for people for not exercising?

Time is always the number one excuse. 

Which should I do for what type of exercise program?

This would depend on the activity, event, or goal you have chosen. Is the activity aerobic or anaerobic?  Does the event require power, strength, hypertrophy, or endurance qualities? Is the goal geared towards weight management or body composition change? There are so many ways to design an exercise program. 

What are some of the challenges which a person will face starting a program?

Some challenges I have seen are individuals thinking their way out of starting a program.  They think they can’t do it, so they don’t.  Then they use their lack of time as an excuse and they ultimately suffer twice. The mental suffering of never starting the program.  Then comes the physical suffering from not starting a program.    

What are the benefits?

There are too many to list.  This question reminds me of a time at GWU.  The course was about the benefits of exercise.  At the start of the lecture, my professor said, “exercise is good for you, class dismissed.” I can assure you the course was not that easy.  

Are there different programs for males and females?

Yes, but the best program is designed specifically for the individual’s needs.  Based on their activity, event, or goal.  

What are some typical injuries that people encounter in exercise programs?

It varies based on the exercise program.  Intensity usually causes the most injuries.  Too much, too fast.  

Can you use either program to recover from an injury?

Absolutely.  Movement is key to recovering from an injury.  

What is the value of having a trainer?

Convenience and experience of having someone design a program for you.  

How does nutrition play a part in an exercise program?

If your exercise program does not include a nutrition program, then you are just adding speed bumps to the activity, event, or goal you have chosen.  Some individuals turn that speed bump into a hill or even a mountain.  

What is aerobic exercise and its importance?

Aerobic exercise is any physical activity that utilizes oxygen to produce the energy needed to continuously perform the said physical activity.  It’s important for heart health.    

Is setting goals important?

Absolutely.  If you fail to plan, then plan to fail.  

How important is mental preparation?

Very important.  Speak positive to yourself and tell yourself you can do it.  You are your worst enemy.  

How do you balance family, work, and training?

Family is first.  Love what you do.  Make time for fun. So, make sure the training you do is fun.  

How does age impact an exercise program?

It all depends on your mindset.  Be consistent with your training and continue to work towards your activity, event, or goal.  You’ll even start getting the awards and recognition you wanted when you were younger.  All that won’t matter because all you will want to do is just continue to train.  

Strength Training and Running

To further stress the importance of stregnth training to our favorite sport of running, we asked a runner to describe the impact that strength training has on her performance.

Alisa Harvey is an accomplished middle-distance runner and a four-time winner of the Army ten-Miler. The following are comments from Alisa relative to weight training. 

I started back with consistent weight training since I pulled my hamstring in 2018.  I learned that I had extreme muscle weaknesses in my gluteus muscles.  I started back with physical therapy exercises involving bands and supplemental exercises.  From there I started using hand weights, kettlebells, and barbells. 

 Alisa sill uses a mixture of her own weight equipment and gym equipment from her local gym. 

I have corrected my leg strength imbalance that caused my hamstring pull.  So now I maintain my leg strength by using leg extension, leg-curl, and leg-press machines.  I also do free weight squats from time to time.  Almost every day I will do pull-ups and leg raises from my home equipment.  I finish things off with a set of push-ups.

*For more articles like this, visit George Banker’s page or to connect with Joe, click here.