The Runner's Guide to Strength Training
Does running faster and longer sound like a dream come true? How about reducing your risk of injury as well? It's possible by incorporating strength training into your fitness regime!
The idea that runners run a half marathon, while bodybuilders lift weights in the gym is an archaic concept. As time has gone on, the world of running has evolved, and along with it, more and more runners are turning to strength training to build stamina and power behind their strides.
Specialists have gone as far as to study the impact strength training has on the world of running. But, how could you possibly run fast with all that extra muscle mass? Let's have a look at how you could improve your running economy with a few additions to your weekly routine.
Take Your Goals Into Consideration!
If you think about your goals, would you like to run for longer, or do you want to run faster? Your body has an adjustment period as with any new aspect of your training. You don't become a long-distance runner overnight, it takes work! Through consistency, your body can become stronger and faster.
Once you have established your goals as a runner, you will be able to put together a training schedule suited to your needs, and the stage your running is at.
Suppose you are like most runners and need to feel the familiar burn of your calve muscles, firing like the pistons in a Ferrari. In that case, a word of caution, weight, and strength training has a longer recovery period initially. Don't go wild on your first training session and attempt a long-distance run the next day. Sealegs are a real thing!
If you're ever in doubt, don't hesitate to get some time with a strength coach and learn proper form. Work on creating a strength training program that will encompass your entire body; this will ensure you get better results and reach your running goals on time and realistically!
When creating your plan, your goal should include sets, reps, and cover your entire body, set aside separate plans for your lower body and your core. These are two key factors to consider when planning your training.
The Irresistible Side of Resistance Training
Soon, you'll hear the word 'resistance training,' and get excited about your progress. All it takes is one resistance band and a few useful starting tips and tricks to get you going.
One of many benefits of running is that it's affordable; there are no gym contracts and restrictions on locations and times to go for a run. This could also apply to strength training; there are several options to suit all types of budgets!
At home, strength training could start with Victorem like resistance bands, and as you progress, you can add in dumbells or other weights. However, your greatest asset of them all is your own bodyweight. There are several at-home solutions that involve the use of your own body to build muscle mass and strength!
Of course, you can join a gym program with a designated trainer; however, some avid runners would rather save that extra cash for a decent pair of running shoes. Any other training gear won't cost an arm and a leg in reality.
What Does a Varied Schedule Look Like?
Alongside the benefits of strength training, there are a few downsides; the residual ache after a strength training session, especially in the beginning, can hamper a long run. To combat this, try to keep your runs to early mornings before you do any leg work. Choose two days a week to get stronger and work on your strength.
Ultimately, a 48 hour rest period between any major runs and a strength training session is ideal, as your fitness increases, so will your recovery. Your training schedule should consist of varied bodyweight exercises. Too much time spent on strength training will bulk you out, however, with balance and sticking to a consistent schedule, you will have nothing to worry about.
The cardio from running will keep your weight at a steady level, while your strength training will keep you stronger for longer. That way, not even distance runners have to worry about hindering their running progress.
When starting, use this rough guide to keeping your training on track:
If you are going to take part in a big run, give strength training a skip for at least 48 hours before your run.
Run before resistance training; if you are planning on doing any resistance training, double up and run in the morning with an afternoon/evening workout session.
Start slow and steady and build up your resistance, don't go all-in on the first day; you will injure yourself.
Don't forget the two-week rule, like with advancing your running miles; you should be progressing with your strength training every two to three weeks.
Ensure you are training correctly with proper form; the last thing you need is a weight dropped on your foot. That will take you out of the gym (and off the track!) for downtime that doesn't benefit you at all.
Most importantly, enjoy the time to get in touch with your inner strength.
