Multi-joint (compound) exercises that work large portions of muscle mass are great choices for runners. Core-specific work such as dead bugs, and front and side planks.Bodyweight clams, progressing to clams using a resistance band.Double leg hip raises, progressing to single-leg hip raises as strength levels allow.Some gentle, corrective exercises may be required to begin with. Therefore, choose an exercise level that’s appropriate for where you’re at. Good technique and quality movement are always the most important considerations. Start with basic bodyweight resistance exercises that focus on strengthening your lower body and core. If you’re a runner who is just getting started with strength work, it’s important to build a strong foundation first. 10-20 minute strength-training sessions are likely to be sufficient for runnersĮxample strength training exercises for runners If you only have space once per week, then start with that. You may only need to do a few high-quality strength training exercises, 2-3 times per week. Low volume is an important consideration in strength training programs for runners.You’ll need to ensure you leave sufficient recovery time in between any hard sessions to keep performance high Ensure you are well rested for long or hard runs.If your main goal is running endurance, go for your run first, if you’re doing a combined run-strength session.Alternatively, sessions could be done on different days You may choose to do strength training and running in the same session, or in separate sessions on the same day. There are many ways to include strength training into your weekly plan.Other sessions such as strength-focused sessions should be complementary to your running sessions. If it’s running, then your primary exercise mode should be running. When you’re including strength training in your plan, the most important thing is to remember your number one goal. There are a lot of variables that need to come together to create a well-balanced workout plan for runners. This finding may help to mitigate the fear of building too much muscle mass and the potential detrimental effect on running performance. Therefore, the strength training groups were able to achieve performance improvements without muscle hypertrophy. There were no significant changes in body composition variables between the groups. Running economy and VO2max are considered to be crucial performance indicators in long-distance runners. Conversely, the control group showed no significant changes. The results at both 20 weeks and 40 weeks showed significant improvements in maximal and reactive strength, running economy, and VO2 max in the strength training group. The frequency of resistance sessions was 2-3 times per week over an 8-12 week period.Īnother specific study implemented a 40-week strength training program for competitive distance runners. All of the studies included a low volume of resistance training (2-4 exercises), plus plyometric exercises. Studies on strength training for runnersĪ meta-analysis of strength training programs on running economy showed running performance benefits from both high and low-intensity resistance training programs. With a well-considered plan, you can conquer those hills runs AND improve running technique and overall efficiency. The combination of these types of training can effectively improve powerĪdding an appropriate volume and type of strength training to your overall workout plan can help you take your running performance to the next level. Plyometric-style exercises work on the speed element. Lifting heavy weights increases muscle force.
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