Introduction
Most runners believe that more miles are the same as better performance, but it is clear that strength training is also vital to improve endurance. Unfortunately, there are still quite a few people who assume that bulking only slows down.
It is true that many exercise programs focus on increasing, but others still give priority to efficiency. Modern resistance and weight training for runners focuses on improving performance and preventing injuries, rather than just developing rough power.
So how different is it really strength training for runners compared to regular lifting exercises? Well, they are actually quite similar, except for a few adjustments and recommendations. We have emphasized five training rules that each runner should implement in their training programs to maximize performance.
1. Focus on progressive overload (but keep the runner)
Progressive overload is the best friend of a lifter. In essence, it means to increase the weights that are used in the effort in small but steady steps to promote muscle growth. Not doing this would lead to a plateau, and the use of extremely heavy weights can cause injury.
Progressive overload is just as important for runners as for pure strength trainers. The final goal is to build muscles at a pace that reduces the risk of injury. Progressive overload for runners offers the extra advantage of improved oxygen control, which means a more efficient running economy.
The only difference would be to gradually overload in a slower than usual pace. Instead of adding large jumps to the squatted weight, add 2.5 pounds to 5LBS weekly. Just as with the gradual adding of kilometers in training.
2. Prioritize the compound movements of the lower body
Composed movements or exercises such as squats, lunges or deadlifts are great for beginners who are new to sports or running. These movements help to train multiple muscle groups at the same time. They are also great warming for more experienced runners or lifters.
See composite exercises such as squats or lunges as a super -effective bey training for runners. Many of these exercises mimic walking patterns and help aim muscles that you would not normally train.
Once you have a grip on exercises such as calfers or hamstring, then you have to start training some groups separately. Apart from the underlying compound movements for runners, you must show some love to core exercises. Planks are going a long way in strengthening your core, which in turn improves your balance.
3. Almost train failure, not always to failure
Although we would all like to train indefinitely, our energy and strength will certainly run out. Some people prefer to exercise in this way and maximize their repetitions until they can no longer do that.
Strength training for runners is treated a little differently. We want some energy after each set, so that there is also room for running. This is why many runners perform their exercises based on the concept of repetitions in Reserve or Rir.
RIR means treasures how many more repetitions you can do after completing a set in good shape. Most runners deliberately reduce the number of repetitions in a set to save some fuel in the tank. This also helps to prevent excess fatigue from disrupting the run sessions. While sprinters can become heavier, distance runners must find a balance between the lifting intensity and mileage.
4. Recovery Essentials for Runner Strength Training
Recovery is by far one of the most important aspects of any form of exercises. Sleeping is the prime time of the body to repair and grow muscles and to restore energy. That is why everyone, not just athletes, must give priority to getting 7 to 9 hours of sleep every evening.
Balanced food and a satisfactory diet are just as essential as sleep. Protein is fuel for muscle growth, and the Recommended amount is 0.36 grams per pound of body weight. Make sure that you do not neglect carbohydrates for glycogen supplement and fats for the health of the hormone.
If you do everything well, but do not give your body sufficient recovery time, this will probably lead to a plateau. Under folging and skiming on rest reduce both gym and track performance.
5. Use smart splits and rest days around runs
Unlike typical training regimes, runners must add strength training on top of their running. In today’s busy world it is difficult to make the time for only one form of exercise, let alone both. For optimum fatigue management, runners must balance strength training and run through smart splits.
What this essentially means is to combine strength training with running instead of concentrating on one above the other. In practice, this can look like training in the lower body on simple run days and upper body on rest or cross-training days. Some people even fit completely free of running in full-body training on rest days.
Following a split of an exercise similar to that above, ensures sufficient rest time and space between training sessions. You not only get more recovery, but you don’t get the same muscle group too quickly. Although this regime occurs overtraining, marathon and 5K runners may need different splits, depending on their mileage.
Last thoughts: Strength training for runners is not negotiable
Strength training is no longer optional for runners, especially if they want to compete in events. The difference between a good runner and a great runner is an efficient strength training routine. It is the key to faster times, better endurance and fewer injuries.
If you are a beginner, you have to start small with the five principles passed on above. The sooner you integrate these rules into your training, the faster you will transform into a better runner.
#Strength #training #runners #essential #rules #increase #endurance #prevent #injuries