Weight Training for Runners

Running efficiently requires an efficient body and for this, correct weight training is required to avoid injuries and increase the muscle power. Joints and muscles in the body play an important role in running efficiently. The whole body must be worked upon to make it strong and conditioned for increasing the efficiency, as fatigue in the upper body decreases running efficiency. Weight training for the upper body is necessary to increase the time for which you can run. The lower body, which contains the lower abs, thighs and the calf muscles, must be strengthened in order to run fast and with efficiency. According to research, it is not necessary to lift heavy weights as done in bodybuilding. Instead, using light weight and resistance can improve the muscle endurance to a great extent. Let us discuss weight training for runners in detail.

Weight Training Programs for Runners

Both, the upper body and the lower body weight training are necessary to increase the efficiency of running. Given below are different weight training workouts that are required to strengthen the different parts of the body:

Weight Training for Legs

Leg weight training is very important for runners, as the legs help in developing power, and prevent injuries to joints, especially to the knees and the ankles. In addition, there are areas which are prone to get overused while running, these areas include the quadriceps. There are various strength training exercises for legs like calf raises, lunges, curls, leg press, dead lifts and squats.

Weight Training for Upper Body

While running on hilly courses, you must have a strong body. Also, to maintain a good balance while running, the muscles of your upper body must be toned. For this, arms and shoulder weight training can prove to be beneficial for runners. Dumbbell and barbell exercises like curls, pull ups, chin ups, bench press, rowing and military presses are all helpful. Apart from the exercises for arms and chest, ab exercises are equally important, as abdominal exercises are important for providing stability. Running can cause lower back pain, which can be reduced by abdominal exercises. Crunches, sit ups and leg raises are abdominal exercises which can be included in the best weight training programs for runners. Although, weight training exercises are necessary for runners, improving the speed of running can be practiced only by practicing running, as no exercise can replace the running session.

Benefits of Weight Training for Runners

Here's how runners can benefit from weight training:

• Weight training can increase the efficiency of running, and help you in running and maintaining your speed.
• It can help increase the number of calories you burn.
• In addition, weight training increases the stamina and reduces the fatigue experienced after running, as a strong body can help you perform consistently.
• Muscle training can help reduce the risk of injuries to knees, hips and other joints.

This was all about weight training for runners. Thus, a good workout is necessary along with the running session. Even if there are exercises referred in here, it is advisable to consult your trainer for the appropriate weight training exercises which can help you in the 'long run'.