Why Strength Training for Runners Increases Performance (and Prevents Injury)

Contents

Most people turn to the race when looking for an exercise that allows them to go outdoors, provides a mental escape and a lot of health benefits.

Because running is already a full-body exercise with a heavy cardiovascular component, many athletes do not look outside for additional training that complements their efforts.

Strength training for runners is also vital for performance and injury prevention.

This guide will provide you with a solid reason why you should incorporate strength training movements into your program.

Read on to discover the many benefits of strength training for runners.

  • Beginning with strength training

    Athletes who are dedicated to running, either by first staring, or as an experienced and competitive runner, will often feel that they do not have the time to incorporate strength training into their sessions planned

    Finding the time for Ga in Strength

    Training for endurance events can be scheduled with a frequency of four or five times per week.

    With that dedication of time, it can be easy to feel overwhelmed by the idea of ​​adding strength training to the mix. 19659002] You can slide on some bodyweight movements at the end of a short run, or include resistance training as part of an active recovery day.

    Either way, it is imperative that you take the time to concentrate on the strength of performance improvement the training moves to build muscular endurance and prevent injuries.

    Strength training: not just for bodybuilders

    It's a common misconception that you can be a strength athlete or endurance athlete, but not both.

    It may be true that at an elitist and competitive level it is very difficult to excel in resistance and strength events; however, each form of training has its place in the other's program.

    Professional sports players, for example, spend a comparable amount of time in gym strength training as they do in the field performing drills.

    Strength training, also known as "resistance training," is the process of improving the efficiency of these systems that work together to increase the power and speed at which your body performs the tasks you are asked to do.

    At the same time, strength training reduces the tension and pressure of your body during the same movements.

    The Mighty Muscular System

    The muscular system is one of the seven major systems of the human body; Every movement that your body makes is the result of the muscular system exerting pressure on the skeletal system. [1]

    The muscles are connected to the bones using connective tissues such as tendons and ligaments. As the muscles contract and relax, the bones move, pivot and rotate to perform the desired movements.

    Your muscular system can do the job in three different ways:

    1. Muscles can perform eccentric movements when they lengthen, or push forces.
    2. Muscles can perform concentric movements when they shorten or pull forces toward the body.
    3. The muscles can perform an isometric work: they can hold the weight as it is without any change in its length.

    An example of this could be a person who performs manual labor as part of his daily professional work.

    They lift, move and hold heavy weights every day to perform their professional and daily tasks.

    Strength training for this worker would not only make these tasks easier for the worker, but also strengthen the muscular, skeletal and cardiovascular systems of the body to the point that these tasks also become safer.

    As a result, this for the son is less susceptible to injuries and his work performance can be greatly improved.

    In addition, they can move faster, transport heavier loads, and fatigue less during the work day.

    How do you know what are the best exercises for you and your career goals?

    The many characteristics of the muscular system can be overwhelming.

    There are specific exercises that will train your body to perform all three types of muscle movements; So, how do you know what you should be doing?

    The truth is that there are many exercises you can do to help you strengthen your body. There are so many in fact, it's hard to know where to start.

    The goal is simply to strengthen your body so that you can perform the tasks you give it more effectively.

    In summary, placing any additional burden on your body will help achieve that goal. However, following a specific program is like having a road map with the fastest and most efficient way to get there.

    At the anatomical level, strength training entails multisystemic benefits. Your muscles will increase the force with which to move additional loads.

    The bones of your skeletal system will become stronger and less brittle, a common problem in older women. Your cardiovascular system will improve as your heart adapts to increased blood volume and heart rate.

    All in all, strength training carries as many total body benefits as running itself.

    How does this apply to brokers? 19659009] Running places a great demand on your body.

    Your heart rate increases, the blood flow through your system increases, and your muscles and joints absorb the impact of each step.

    In the same way, endurance training for the manual worker mentioned above will help increase your work performance, strength training for runners will do the same in daily short races, as well as in long runs and race days.

    Running, in terms of pressure and demanding places in the body can be repetitive.

    The strength of your body to kneel, the hardening of your core to maintain balance, all this is a constant demand on the body that requires that each system within work together. perfect harmony.

    Injuries occur when there are imbalances within the system and a part of the machine is forced to compensate step after step after step.

    Strength training keeps your body systems in balance.

    Keeps your muscles strong and your tendons and ligaments agile to accept the forces placed on them; and, when done correctly, it can identify weaknesses before an injury has the possibility of occurring.

    The benefits of strength training for runners

    A body placed under any repetitive force will adapt. It's that simple, unfortunately.

    As you make the same movement over and over again, your body will begin to be more efficient in repeating that movement.

    As a result, your body's muscles grow less, become less strong, and the benefits of movement are reduced over time.

    On the bright side, this adaptation is the reason why as you keep running, you can start running more and more every week.

    A strength training program that works in sync with your execution program can maintain the progressive overhead necessary to maintain the positive changes you saw at the beginning of your program.

    Increase performance

    Balance, strength and speed are three of the main components of execution.

    Any exercise that focuses on one of these three areas would be beneficial to runners.

    Basic Exercises

    Central exercises such as planks, leg lifts and many yoga postures will strengthen the stabilizing muscles of the body. [19659002] While running, this can reduce swaying from side to side, minimize back pain and increase running efficiency.

    The lower abdominals are used to run and pull the leg forward and upward at the beginning of each stride. Leg lift especially can help strengthen these muscles and reduce fatigue during this particular action.

    Leg Exercises

    An increase in leg strength will undoubtedly lead to faster race times.

    Long-distance endurance runners may not see their speed as strength, but strength and power training can greatly improve performance by increasing muscle endurance in long runs.

    Squats, leg curls, box jumps, calves and lunges are good options to increase muscle strength and explosive power of the quadriceps, hamstrings and calves.

    Strength Training in Cardiovascular Machines

    As mentioned above, running can cause repetitive and strenuous tensions in the joints, especially when it is engaged in running four or more times per week. [19659002] As an alternative, you can easily obtain significant strength training on an elliptical or stationary bike using the machine's high-strength and tilting configurations.

    By swapping a short race each week with an equal level of effort training of a different format, you will create muscle confusion in your body and counteract the functioning adaptations in your body.

    High strength and steep inclination (if available) is a great strength training workout for your legs and arms. In addition, short periods of higher speed and intensity, also known as interval training, can also help in your cardiovascular training.

    Strength training in runners reduces off-game time

    The most common reason runners give priority to strength training is lack of time; They often feel that their training time is better to spend miles on roads or trails than in the gym.

    The truth is that preventable injuries due to excessive use, low recovery and muscle imbalances will take you out of the sport for much longer than alternative training will.

    It's worth the time now devoted to maintaining a healthy internal balance to save the time you can spend recovering from a line injury.

    Full-body workouts for quick results [19659009] For athletes who want to hit more for their money in terms of injury prevention without losing too much of their career, full-body workouts are the way to go.

    Body weight exercises such as push-ups, burpees, squats, walks, alpinists and plyometric movements can burn calories, increase cardiovascular performance and increase strength while exercising the mechanics of stabilization and maintain the benefits of cross-training prevention.

    Strength Traini ng Does not Equal Bulk

    It would be unwise to ignore that some people run because they want to maintain their weight and achieve a certain appearance; Not all brokers are increasing for the competition.

    Elite endurance athletes are often known to have long, thin, elegant bodies that seem to move with weightlessness.

    For runners who participated in sports for body aesthetics, strength training is a shutdown due to the popular belief that with muscular strength comes a larger, "non-female" body frame; this is flagrantly false.

    The difference between strength and hypertrophy

    The hypertrophy, or the literal growth of the muscle in size and strength are NO the same.

    Strength and hypertrophy are In fact, the definition that is seen in the muscles is actually a result of body composition and body fat percentage and not strictly due to increase muscle mass or strength .

    Making Strength Training a Priority

    Understandably it's hard to find time to fit even 30 minutes of strength training each week in addition to the dozens of miles you may already be running.

    However, dedication to these strength-training sessions three to four times a week can exponentially increase your career performance.

    Like your musc If you feel stronger, you will feel less upset when coming on hills that used to slow down your speed.

    You can run farther with less fatigue due to improved muscle endurance, and you will undoubtedly be less susceptible to injuries that are common among endurance athletes.

    The benefits of balance and stabilization you get from the core exercises will help your body move more fluid, reduce back pain and increase recovery time between races.

    Finally, as you would never omit an adequate warm-up or cool-down stretch before and after a long run, you should not ignore the benefits of preventing strong and balanced muscle injuries. They are designed to carry your body's load over all the miles you travel.

    For more tips and tricks on staying healthy, follow us on Twitter! Also, see Dr. Jamie Schwandt's article on an amazing strength-training movement, the Power Pushup.

    Reference

    [1] Scientific American: How does exercise strengthen your muscles?

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