Strength Training for Runners

There are certain reports which say building muscles doesn't interfere with performance. However, by strength training and building muscles one can add to the several health benefits of running. It is also a good idea to include strength training once a week, as a part of the cross training workouts.

Why?

To gain these benefits one needs to include strength training in a runner's cross training exercise program.

• Running is a high impact sport, and due to the repetitive impact on the joints the possibility of injury is more. Strength training helps to minimize the occurrence of injury, by building muscles which support the joints. Strength training also decreases the severity of injury when it occurs.
• Power is a combination of force or strength of the stride and velocity or speed of the stride. General strength training will increase the size of the muscle fibers, which will provide a base for explosive strength, prevent injury and thus will lead to increase in power.
• Strength training helps to improve and maintain the steady oxygen levels of the body, which will help in running and jogging smoothly and effortlessly.
• To increase speed while running, strength training indirectly helps, as it builds strong knees and muscles. The natural long strides are a result of the strong forward knee drive, and a powerful push off.

How?

There is no particular way of strength training, but a combination of different kinds of weight should be used. There are some particular muscles which need to be focused on, while following a workout regime that includes strength training for runners. Here are some tips on the exercises that runners can perform.

Start with a warm-up session of skipping with a jump rope with around 150 hits for 2 - 3 minutes. Then follow some cat and camel low back movements, arm and leg rotations, squats and curl-ups. It is very important that you follow the warm up exercises properly, to prevent any muscle soreness or injuries during weight training. Make sure your warm-up lasts for minimum 10 minutes, before you start on the core strength training.

For strength training exercises, do 3 sets of 8 repetitions each, of the exercises listed below. Stick to an intensity range which is between 50-70%, 1 RM. The work to rest ratio you need to follow is 1:1/ 1:2. For example, if one set of exercise takes 20 seconds, then rest for 20 - 40 seconds, before you start the next set. Here is a sample workout of exercises which include upper body strength training and functional strength training which should be included in the exercise program.

• Squats
• Calf raises
• Standing trunk twists
• Standing horizontal pulls
• Body wide straight-arm pull downs
• Side bends
• Standing leg curls
• Hip adductions
• Good-mornings
• Forward raises with dumbbells
• Triceps extensions
• Bicep curls

Keep your breathing steady and deep while exercising, and perform stretching exercise and techniques to maintain a full range of motion of the joints. Along with strength training include the cross training workouts, other exercises like cycling, playing basketball, climbing stairs and swimming should also be included. So, follow a healthy diet, balance out the exercises for cross training throughout your week and achieve improved strength, which will help you run better and faster.