Strength Training For Runners
Strength training is a great opportunity to improve your fitness as well as to prevent injury. If we are particularly passionate about a certain type of exercise (running, walking, cycling, etc.) we develop great strength and fitness of specific muscles and movements. However, we often neglect the surrounding areas of our body that can support the muscles that we routinely work. A proper strength training plan will enable you to balance muscle groups and prolong your ability to stay involved in the activities that you love.
Functional Movements Consider natural movements and enhance functional movements through use of weights. For example: Weighted squats are a great example of sitting down and standing up. Shoulder presses are a great example of putting something up on a shelf. The strength movement “squat – bicep curl – shoulder press” is a functional movement of picking something up off the floor and placing it overhead on a shelf. Working on functional movements will help you develop strength that you will utilize in your day to day life. Balance Working on balance will strengthen the small stabilizing muscles that support major muscles throughout the body. A simple way to work on balance is to perform strength exercises while standing on one foot or standing on a balance board. This will engage your core as well as your stabilizing muscles as you work through your entire fitness routine.
Form The most important
thing that you can
focus on is developing proper form. Many people benefit from working with a qualified personal trainer to perfect their form. After several months of strength training is a great idea to work with a professional again. It is easy to develop bad habits in form and these bad habits can lead to injuries over time. Training Plan
Just like in running and cycling, a training plan will ensure that you continue to benefit from your strength routine. Writing out a plan will help you to make sure that you have addressed various muscle groups with an equal focus. Progression As you gain strength you will look for ways to continue to challenge yourself. You can increase reps, increase weight, and decrease rest between sets. It is important to only do one of these things at a time. Strength training is a progressive growth. Changing all three of these factors at once can lead to injury. Focus on just one a time for continued development without risk.
If you have any
questions please contact Kristin Henderson at The Running Company
07734 114 164 or
info@therunningcompany.co.uk) See overleaf for information on Personal
Training and Running Classes beginning in April and the chance to WIN YOUR VERY OWN PERSONAL TRAINING SESSION!
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