Strength Training for Runners Complete Guide, Benefits, and Mistakes

1. Strength Training for Runners Complete Guide, Benefits, and Mistakes

3. Although strength training is omitted from the workout routines of most runners or viewed as sporadic cross-training to be done on non-running days, it is the cornerstone of excellent endurance training. If you add a strength routine to your training season, you are likely to see an improvement in your running. Let's break it down how you can benefit from strength training for runners

4. Lay the Groundwork: Focus on lifting, not increasing the heart rate. Many people turn their strength training for marathon runners session into a metabolic exercise by including far too much cardio. But the runners already get enough of cardio. Instead, they should concentrate on gaining power and strength. It is better to concentrate on comparatively heavy weights for a reasonable number of repetitions, with maximum recovery.

5. Concentrate on working your whole body; you'll get the most out of your strength training for distance runners workouts if you focus more on compound exercises – those involving multiple joints and muscle groups, like squats, lunges, deadlifts or rows. The aim is to get used to managing your weight across multiple planes and increasing the strength and body awareness for improved agility, coordination, and pace.

6. How Heavy Is Heavy Enough for Runners? One significant aspect to consider is not allowing weight lifting to apply too much stress on your body that you end up getting injured. Runners want to experience the burn – that is why it's common for them to run too fast or for way too long. But that also ensures that they can do much better in the weights room.

7. Before you start adding resistance to your workout routine, make sure you master the ideal form of your own body weight. If you're just starting to work out in your gym's weights room, or you are working on strength training for runners at home, concentrate on these four pointers to guide you on how to choose the amount of weight to add: • Start with a weight that you feel is going to be too easy.

8. Do 3 sets of 10 repetitions. • Note how you feel and gradually add more weight to it. • If the last few repetitions of the third set are quite tough, start with that weight. You can raise your weights every 2 weeks, like the way you raise your running miles in a running exercise routine. You can do fewer reps and more sets by the second or third month, for heavier weights.

9. Getting Started • Not sure where to start? The types of workouts that are perfect for runners are: • Core supporting exercises: crunches, planks bridges, V-sits, and back extension. • Upper body exercises: tricep overhead extension, push-up, tricep dip, and overhead shoulder press.  • Lower body exercises: squats, lunges, donkey kicks, and wall squats.

10. A Good Workout Routine for Runners to Follow: Use this full-body workout to enhance your running skills and decrease your risk of injury. This is the best strength training for runners workout because it targets the arms, core and the legs. Start this workout by exercising using only your body weight, and then advance to free weights as you feel your form improving and your body getting stronger and better.

11. Before you start, remember to take some rest for 90 seconds between each set and relax for 2 minutes before you progress to the succeeding exercise. When you follow this routine, focus on mastering your form, rather than performing the exercises as fast as you can. Ask a friend or use a mirror to verify if you're performing the exercises correctly.

12. Exercise No. 1: Press-Ups

13. Lay down on the ground with your hands on the sides of your chest. Your toes must be tucked under. • Press down into your palms, and raise your body off the ground. Hold your body straight and do not bend the neck. • Once your arms are almost completely extended (do not lock the elbows), lower yourself down, almost to the ground, and repeat.

14. Perform 10 reps and 2 sets. • Benefits: Press-ups strengthen the chest, arms, and shoulders to improve arm drive and posture while running.

15. Exercise No. 2: Dumbbell Row

16. Position your left knee and your hand on the workout bench. Keep your upper body horizontal. • Hold a dumbbell in your right hand, and keep your arm extended to the ground. • Bring the weight up to your body, keep your elbow near your waist, and then lower it back to the starting point. • Perform 2 sets of 12 repetitions on each side.

17. Exercise No. 3: Tricep Dips

18. Sit down on the edge of a bench with the heels of your hands and make sure that your fingertips are over the edge.  • Using your arms, take your weight off your body and lower yourself by bending at your elbows. Push yourself back with your arms and repeat. • Try to prevent using your legs to lift yourself up. • Perform 12 reps and 2 sets