Strength Training For Runners

If you think about it, I’m sure you can find several good reasons why strength training would be good for distance runners. First of all, a runner that does strength training will have a better upper body and leg strength; this, as you probably know, is very important when doing long distances. Another good reason why strength training is great for runners is because it makes heavier workouts more manageable. Regular workout plans which include strength training for runners also minimize the risk of injuries as they greatly help in strengthening the connective tissue (cartilages, tendons, bones and ligaments)

To provide an even better example why strength training is advantageous for runners, a number of recent studies have suggested that these exercises help reduce and even relieve “runner’s knee,” or kneecap pain as it is better known. When done regularly, these exercises also reduce the recurrence of a great number of common injuries, such as low back pain and nagging hip. When strengthening the muscles and connective tissues, runners will not only benefit from a greatly reduced risk of injuries, but also recover from them a lot faster.

As you’ve figured out, weight training can improve the runner’s performance as well, not only the ability to prevent injuries and recover from them. Studies reveal that even with just a bit of strength training one’s running time over a certain distance can decrease. These studies also reveal that “running economy” – meaning the oxygen consumption during a regular running session – can be improved by strength training. When the running economy is improved, runners are able to get a better time due to better managing oxygen consumption. Additionally, the runner’s time until reaching exhaustion is also increased.

Many experts suggest periodization in order to develop a smarter and more efficient strength training plan. To put it simply, periodization is an organized approach to strength training that requires gradual cycling of some aspects of the training session, such as intensity and time. Dave Martin, a well-known author, believes that a strength training period should have several components, or macro cycles. Macro cycles are developmental periods of very long lengths that focus on helping an athlete reach his or her maximum performances. For many, it goes on for a year.

Macro cycles are divided into numerous smaller periods known as meso cycles. Meso cycles have a specific objective, like increasing strength or the lactate threshold and can last between a few weeks and a few months. These well-thought exercising plans commonly include several elements which help the runner develop faster. Some of the most notable benefits of strength training for runners are gained during these well-thought plans. This is one of the best ways to maximize your strength and properly prepare for an upcoming race. Lastly, keep in mind that it’s very important that strength training is done properly and with the right attention to breathing, posture and frequency. By carefully manipulating the intensity, duration, frequency and volume, you will be able to run faster, longer and more importantly, enjoy it more.

If you’re a serious runner, fitness experts recommend that you do regular strength exercises as they are one of the most effective ways to avoid injuries. Sadly, the number of runners that get sidelined because of injuries is very high at the moment; this is mainly due to the belief lifting weights is unnecessary – after all, they believe, strength training is outdated. This couldn’t be further from the truth. Running should, in fact, allow us to discover certain areas that require improvement, not ignore them. There’s is no better way to improve our bodies than listening and responding to its needs!

Fitness experts claim that there is no activity that boosts the muscle power better than strength training. Other advantages that regular runners get from strength training are better ligament and tendon protection and a lowered risk of chronic and acute injuries. As any serious runner would tell you, these are very important. There are also a number of critics that claim that strength training is not recommended for runners because they believe that the activity itself is more than enough for runners with average body types.

Critics also say that weight training decreases the runner’s flexibility and produces unnecessary increases in body weight and muscle mass. They add that some of the most successful runners are of a smaller body size, which is the exact opposite of an athlete that trains his or her strength. To date, a lot of the research that focuses on the link between endurance performance and strength training has only studied the effects of regular exercises like leg presses, leg curls, leg extensions and bench presses.

These are some of the most common exercises that runners do during their workouts. All in all, they do a pretty good job in developing muscle strength and tone; however, no research has determined if they improve the runner’s endurance level or not, even though they’re so popular. When you think about it, determining how these standard exercises allow a better endurance performance is a pretty difficult thing to do. Keep in mind that running involves several joint forces and actions as well as numerous muscles in the feet, ankles, legs and hips to maintain the runner’s balance and control.

Strength training generally focuses on certain muscle areas and ignores the coordinated, complex motor patters which are needed for running. As an example, let’s take one of the most common resistance exercises done by runners — the knee extension. This exercise requires the runner to remain in a seated position, maintain the hips immobile and ankles locked. Some will argue that the quadriceps muscles are still active during this exercise, but they mostly work in complete isolation, which is the opposite of what happens when running. The main point of the knee extension is to make the runner’s quads stronger. Keep in mind that these won’t do much during a marathon, though. Strength training for runners is still a highly debated at the moment, but the fact is that runners definitely benefit from it.

Strength training workouts for runners must include exercises that improve power, explosiveness, and increase resiliency for athletic performance. This is why I have included a single exercise here to give you all of this and more to enhance your running ability. Read on if I have your attention.

The Pistol Or Single Legged Squat: Superior Strength Training For Runners!

As a runner you have got to have strong legs to pull those hills, build speed, and withstand the pounding on your joints for the duration of the race. One tremendous exercise for helping you to do this is squats. Squats are great for developing the strength and stability of your leg muscles and joints. To intensify this I am going to talk to you about the pistol squat.

If you want to take your running program to the next level you have got to practice at getting better at your strength program first. Pistol squats, or single legged squats, are a very effective leg strengthening workout to drastically improve your running program. However, this drill takes practice to master just like improving your running distance and speed takes practice.

To execute the pistol squat you will need the availability of a bench or chair to start. Just like any smartly planned strength program, progression should be the focus of getting better. In other words the pistol is properly performed in it’s entirety by standing up, lifting one leg off of the ground, and squatting with the grounded leg all the way to the floor and back up. Now unless you have done this before or you just happen to be a freak of nature you will have to practice and progress at this before completing it in it’s entirety. This is what I mean about progression.

To begin, you can start by sitting on the chair or bench, lifting one leg up, and standing up off of the grounded leg. Now if you can do this with relative ease then you can intensify the drill by starting from a standing position first, squatting down to touch your rear on the bench, and then standing back up without allowing the raised leg to touch the ground. Get good at this point of progression and then you can go further by using a lower bench or chair to gradually increase your range of motion. You see where this is going now, right? Eventually the goal is to do away with any bench or chair and stand in the middle of the floor and perform the squat with a full range of motion to the ground. Practice flawlessly and practice often!

If you haven’t already started to include the pistol squats into your running strength training program then you are missing out. Take your running performance to another level with this and other great strength drills by accessing the rest of my articles on the subject for free. Remember that most anyone can train hard, but only the best train smart!

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It is no secret that the best runners have to be both well conditioned and strong! Thats right, I said strong. You see any physical activity that you engage in your body has to be strong and fit in order to perform at the highest level. This is no different for runners. If you are looking to accomplish this for yourself then continue reading this article.

Strength Training For Runners

Running is an awesome feat for any person to engage in. It is something that a lot of people allow to go away over time and some even take for granted. If you are serious about your running program then you have got to train like you are serious even when it comes to your strength. One great way to elevate both your strength and level of running performance is to engage in the ancient method of kettlebell training. This is a very dynamic method of strength training that is based off of you learning how to manipulate bodily movements rather than isolating specific body parts. By doing this you enable your body to better respond to the actions of movement altogether. This makes perfect sense when you think about how it would be beneficial for your running program. Kettlebell training is an awesome strength training program for runners to adopt. You will not only make huge gains in your strength and overall conditioning, but you will also improve the mobility and overall integrity of your joints. Kettlebell training is weight lifting for runners at it’s best! There are many lifts and drills that you can format for an effective workout with kettlebells, but if you allow yourself the time to learn even the most basic movements such as kettlebell swings, snatches, and get ups you will start to see huge progress within the scope of your running program.

If you haven’t taken the time to learn about kettlebell training for your running program then you are missing out. If you are interested then feel free to access the rest of my articles on the matter for free. Remember that most anyone can train hard, but only the best train smart my friend!

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