I have recently started a running program and I want to know if I can improve my running by lifting weights?
A. Strengthening your arms will not help you to run faster. Your arms help to maintain your center of gravity during running, preventing you from falling on your face. When your left leg moves forward, your right arm also moves forward and your left arm moves backward. Strong arms would help you run faster only if you raised both arms up at the same time while you run, and nobody does that.
When you run, your arms push against air, which simply moves out of the way. On the other hand, strengthening your legs can help you to run faster. Strong legs push against the ground, which is solid. Therefore your legs push you forward with greater force.
You can strengthen your leg muscles by using special weights and strength-training machines, but the best way to run faster in races is to run faster in practice. For example, you will become faster by running a quarter mile in 60 seconds, repeated six times, than by running a quarter mile in 65 seconds, repeated 12 times.
On the day after you run very fast, your leg muscles will be very sore and you should not run very fast until they feel fresh again, at least 48 hours later.
