Strength Training For Runner
May 1, 2008
Strength training exercises work your muscles by applying a resistance against which the muscles need to exert a force. The aim is to use an appropriate weight or resistant force that will work the target muscles to fatigue, over 8 to 12 repetitions of an exercise. A typical beginner’s strength training program involves 8 to 10 exercises that work the major muscle groups of the body. These exercises are usually performed 2 to 3 times every week.
These are just some of the many strength training exercises that you can do at home or in the gym. The trick is not to learn fancy exercises or gadgets, but to learn how to perform effective weight training exercises on each and every repetition.
The first step in implementing your run specific strength training is to start a general weight lifting program that hits all the major muscle groups. Use a period of 4-6 weeks lifting 2 times per week in non-consecutive days. The lifts should be done Very light (30-40%) with 12-15 reps and 1-2 sets per movement. Consult a fitness professional to guide you through the lifts. The problem with most of these general strength routines is that even though they do a good job of developing generalized muscle tone and strength, the positions and functions of the movements are not specific to running.
The greatest benefits of strength training for runners should be gained during the pre-season. This is the time to maximize your strength for the upcoming race or higher-mileage season. Volume (sets times repetitions) should be the highest during this time of year, which compliments the lower running mileage. When trying to increase strength maximally, a protocol of three sets per exercise (with about a two minute rest between sets), and five to six repetitions per set has been shown to be most effective for athletic populations.
• Do a proper warm up.
Do a light cardiovascular warm-up for a minimum of 15 minutes prior to your lifting. Your heart rate should be kept in the recovery - foundation ranges. This can be a light jog or bike to the gym.
• Stretch.
Following your warm-up, take at least 5 minutes to stretch out your major muscle groups. (i.e. chest, triceps, lower back, abdomen, calves, quadriceps, hamstrings, etc.) Hold stretches for 15-20 seconds without bouncing.
A common mistake would be utilizing a repetition load that is too light. Determining the amount of weight to use is somewhat a trial and error process. The last repetition should feel as if you couldn’t do another. If your last repetition seems easy, add five to ten percent more weight. Total body training two to three times a week during the pre-season will suffice, giving adequate time for full recovery after workout.
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