Strength Training For Runners
Running gets a real bum rap in the strength training community. Lots of articles shaming those who run for fitness. But the fact is a lot of people love it. Seems like every week there’s a 5K or marathon going on. So rather than hate on those passionate about exercising, I wanted to share some strength training for runners advice.
Running long distances can be one of the most grueling exercises that an athlete can take part in. To become the best runner possible, develop your physique and reduce the risk of injury it is essential to incorporate strength training into your running regime.
Many people begin running for weight loss as it is highly effective at increasing cardiovascular endurance and promoting weight loss, however; diversifying your exercise routine can be of even greater benefit. Strength training for runners is an influential part of improving running performance. Exercising using weights will allow you to switch gears quickly and sustainably quicken your pace. Weightlifting will also aid in the maintenance of good posture and good running form even when fatigued. Good form is very important when running long distances, as it will help prevent injuries.
Many runners planning on taking part in long distance runs avoid weights and the gym due to the fear of bulking up and losing their lean physique.
It is true that extra mass without function will inhibit endurance performance. But if you design your weightlifting program correctly, strength can be developed without useless bulk. Also, lifting movements can provide the greater range of motion than running. If you always remember to lift weights and keep good form throughout the entire range of motion, then you will gain rather than lose flexibility. Listed below are
4 Strength Training Exercises to Help Kickstart Any Runners Performance.
1. The kettlebellswing.
This is an excellent way to develop power and strength through the hips, particularly in the glutes and the hamstrings, and often is an underdeveloped area for runners. General running gait strengthens and tightens some muscles, like the hamstrings and quadriceps, but other leg muscles like the glutes are not worked at all. Swings can help address these deficiencies that will thus improve gait, running efficiency and reduce the risk of injury as the muscles become more balanced and joints properly aligned.
2. Wide grip chin ups.
Runners often neglect to train the upper body, however; training this area will improve your posture. Also, ridding your body of rounded shoulders will help you move more oxygen in and out of your lungs. You’ll also carry and roll your arms easier resulting in less energy waste during a run.
3. Ab Mat Sit-ups
Training the core is vital if you are wishing to reduce unwanted and inefficient motion while running as this area is key to the body’s stability. To achieve this, focus on effective core exercises like the sit-up.
4. Sled pushes
When it comes to building work capacity, muscular endurance, acceleration, and strength sled work reigns supreme.
Weight training is a healthy addition to your running program. It will make you stronger and less prone to injury. A well-rounded physique that includes muscular strength for endurance and explosive bursts accompanied with mental fortitude will make running both marathons and shorter races an easier accomplishment.