How To Run: Male Vs. Female Training

Strength training in cross-country is equally as important for women as it is for men, perhaps even more so. Women from the ages of 13 to 18 without any lifting whatsoever will show dramatic decreases in performance. Those women will show a decrease in performance due to the fact that they are naturally adding weight an changing physically and grow and mature.

Now, the strength work alone nor aerobic work alone will allow the athlete to obtain championship levels of performance, but both together, will allow the athlete to change and mature physically while also maintaining great aerobic performance. On the other hand, men normally do not require weight room performance, core and peripheral development to continue to develop as an aerobic athlete. However, if they do show up in a weight room and complete their normal circuits all the way through their high school careers, they will have that edge that they desire over their opposition.

Women and men both need to emphasize strength development for maximum cross country running talent. However, women must continue to lift throughout their club and high school years just to maintain a static level. Men do not need to continually lift to experience aerobic benefits but they will continue to improve at a higher rate if they do show up in the weight room.


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