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Strength training plays a significant role in increasing the body’s strength, endurance, bone density, muscle mass, strength of the muscles, ligaments and tendons and decreases susceptibility to injury. It is the use of resistance against muscle contraction and is a combination of various exercises belonging to different segments of exercise such as weight training, resistance training and isometrics. Strength training increases the overall performance of athletes in various sports such as bodybuilding, weightlifting, power lifting, football, running, hockey, baseball, golf, racket sports etc. Strength training for runners augments their overall strength of the legs as well as the upper body, develops endurance and trains them for supplying explosive power usually required at the start of sprints.
Strength training is an important part of the training regimen of runners as high intensity workloads are easily manageable, greater muscle strength decreases the risk of injury or strain by minimizing the stress on the connective tissues including the ligament, tendon, bone or cartilage which plays a fundamental part in maintaining the health of bones and progressive strength and resistance workouts strengthen the connective tissues making the support system more robust.
Benefits of Strength Training for Runners:
There are a number of benefits for runners to undergo strength training that have been scientifically proved:
As per research, 6 weeks of consistent weight training can significantly reduce kneecap pain, a painful situation faced by most runners.
It also reduces the risk of other injuries such as low back pain and nagging hip.
It strengthens the muscles, bones and connective tissue and reduces the severity of injury other than increasing the body’s resistance to it.
Strength training augments the performance of athletes enabling them to carry out the activity with increased accuracy and consistency.
It helps athletes build speed, power, strength and stamina.
It enhances posture and increases balance and flexibility.
Strength Training for Runners— chalking out an appropriate plan:
It is important to develop periodic cycles for athletes to avail maximum benefits. Training is divided into macro and micro periods in order to increase the efficiency, intensity and training volume of runners. These levels vary in order to achieve peak levels of fitness in the desired time. The micro cycle is usually a year long for most athletes and is aimed at acquiring maximum levels of fitness for peaking performance. A macro cycle is split into several smaller development cycles or periods called mesocycles. Each mesocycle has a specific developmental goal and lasts from a few weeks to a few months.
Strength Training Program for Runners:
For any progressive strength training program to be successful, it is essential for enthusiasts to be consistent, hard working and determined in order to reach their goals.
Trainer: It is essential for you to take guidance from a licensed trainer in order to achieve maximum gains. Most strength exercises need to be performed by applying the right technique. A trainer will guide you on how to work the different muscles of the body in order to achieve maximum gains. Technique plays an important role in all strength exercises, the absence of which can result in a fatal injury or muscle pull.
Exercises: Most strength training exercises can be performed by using a combination of free weights, weight machines, resistance bands, stability balls etc. Some of the exercises include lunges, squats, dead lifts, crunches, curls, superman, shrugs, dumbbell rows, good morning lift, stomach down lift etc.
Selection of exercise: You must select at least one exercise for training each major muscle group such as the chest, triceps, biceps, quads, hamstrings etc. It is recommended that you start your session by working out the larger muscles first and then move on to the smaller ones. This results in maximum gains as the body is energized.
Full range of motion: It is essential for you to apply full range of motion while performing each rep in order to maximize the intensity of your workouts.
Before enrolling yourself in any strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
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