When it comes to making progress, runners often laser focus on mileage. And that’s not a bad approach. More miles make you a better runner. But that’s not the only way to liven up a running game. Many novice runners are unaware. Input: Strength training.
In general, strength training “helps maintain or increase muscle tissue, improve bone density over the long term, as well as reduce injuries and body fat,” says NYC-based strength and conditioning. Coach, run coach and fitness instructor Yusuf Jeffers said.I will explain to Runners World.. “Strength training helps increase speed, power, and nerve adaptation, especially when applied to runners.”
More specifically, “Running repeatedly hits the ground with specific movements, so you need to support your joints, have the power to move forward efficiently, and increase the mass to absorb the impact when landing.” , Physical DPT Carly Graham said. Therapists and certified running coaches Runners World.. “By strengthening and supporting patterns that take so many steps, you can keep you stronger and healthier while you complete the sport.”
Why new runners need strength training
According to Peloton’s tread and strength instructor Andy Speer of CSCS, there are two main reasons runners need strength training. It’s injury prevention and performance. “Running requires you to repeat the same movement over and over with a limited range of movements,” he says. “Strength training with multiple motion planes and wider range of motion (think lateral rush and one-legged deadlift) balances the large number of steps runners perform each week.”
Strength training also strengthens connective tissue, tendons, and ligaments. “Having strong and elastic connective tissue helps reduce the risk of injury from overuse,” he says.
Unfortunately, Jeffers says he has repeatedly seen runners consistently neglect to do all forms of strength training until some kind of injury interferes with running and requires rehabilitation. .. But the truth is that even the most casual general strength programs can be of great help in dealing with potential muscle imbalances and helping you keep you running long and strong.
If you’re not used to lifting, you may find it scary to get started. Therefore, strength and running professionals will give you the golden rules of strength training for runners, tips for laying the foundation for an effective and efficient weight training program. Even if you’re new to strength training, you still have the foundation of knowledge to get started with these important facts and keep track of your progress.
1. Start a new move using only your weight
You don’t have to be in such a hurry to pick up and place (heavy) things. “Beginner lifters need to start without weight to learn proper techniques and emphasize movement characteristics under expert guidance,” said Physiotherapist, Long Island, NY. Natalie Niemczyk, owner of the Revolution Running Physical Therapy in New York, said. We also want to allow the body to go through the adjustment period. During this period, fatigue increases and more recovery is needed. This is the same experience you will experience when you start running your program.
Once you’ve mastered weight transfer, step up it to lighter weight. “At the beginning of a strength training journey, even a light weight is enough to stimulate the range of motion,” says Speer. He states that proper technique, balance and range of motion are all more important than the amount of weight to lift. Initially.
“We want to make long-term progress, just as we do running. With small progress over time, strength training becomes more fun and effective,” he adds. .. If you hurt very much after all the workouts, do you still want to come back more? Probably not. So start lightly and work on it.
As it gets stronger, Yusuf warns that those who are just starting to incorporate weights into their routines should not try to lift the maximum amount of weights that can be lifted in a single iteration too often. increase. (This is something that more experienced lifters may do to polish strength and maximize weight in certain movements.)
Instead, you should choose a weight of about 85% for up to one iteration and a low iteration to increase strength. “Higher efforts can severely lower the central nervous system, making recovery and subsequent execution and other activities difficult,” he says.
2. Incorporate hold into routine
Most people think that you need to sling heavy weights to get the benefits of fitness, but that’s not entirely true. In fact, isometric exercises are also useful for runners trying to build strength and stability. These movements require the contraction of a particular muscle or group of muscles, which must be held in the same position for a period of time (think holding a plate and a hollow body).
“Isometric diagrams are a powerful training tool, especially for runners,” says Speer. “Standing in position for 30-60 seconds, such as rushing or balancing one leg, helps strengthen muscles, connective tissue (that is, joints), and the core.”
It’s also the best way to help make your body buttress against internal and external forces, and help maintain a stable posture during activities such as running. This is an important factor considering that a good running posture not only makes you more efficient, but also helps prevent injuries due to overuse such as knee and iliotibial band pain and plantar fasciitis.
3. Target the entire lower half
The gluteal muscles are said to be the driving force of runners, and research agrees, revealing that the more developed you are, the more kicks you have. The quadriceps and hamstrings are not too late. But what about the rest of the legs? Unfortunately, people often ignore everything under their knees, but they shouldn’t.
“The calf and tibialis anterior muscles (the muscles in front of the shins) are very important for running,” says Speer. The former lifts the heel and provides a lot of force and force generation needed for running, the latter helps with dorsiflexion (or pulling the toes up to the shin). Speer’s Tip: Use the walls to balance and perform a heavy calf raise and a toe raise. Start with a few sets of 10 iterations each and increase those iterations and sets over time.
4. Focus on combined exercise and running muscles
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Jeffers proposes a combined exercise that complements the running movement pattern and the single-joint isolation exercise when choosing the actual movements to be performed in the first couple’s strength training. That is, it behaves like a squat (which works with multiple muscle groups such as the quadriceps and gluteal muscles) and a curl of the biceps (focuses on the biceps).
reason? These types of lifts mobilize more muscle groups that lead to greater reactions, he says. I agree with the study.One study of Physiology frontier Articulated exercise has been shown to provide a higher improvement in physical fitness, thanks to increased cardiorespiratory fitness and maximum intensity.
You also need to make sure that strength training focuses on one-sided (or one-sided) movements (psst, running is one-sided movements), such as one-legged deadlift and rush variations. In general, he has to choose one or two sets for each workout where the muscles get tired in the last two iterations, and the rest of the session focuses on learning exercise techniques and gaining range of motion. It states that it is necessary to guess.
However, be careful not to overload your muscles. It is one of the undesired things that strength training affects your body shape and makes you compensate for pain, as it can lead to injuries and other problems. Also, in consultation with your physiotherapist, your body has the mobility to complete the movements you want and you are loading your muscles properly. It is also wise to hire a personal trainer to help you learn how to perform standard movements and deal with muscle imbalances that can lead to injuries.
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5. Time the strength training according to the execution schedule
Strength training (Neemchik says it’s best to do it 2-3 times a week during the off-season and 1-2 times a week during race training) is more effective than making running harder, but supportive. The purpose is to do. For example, starting a strengthening program that is too close to the day of the race not only reduces running performance, but also risks injury, says Niemczyk. She states that at first, you need to consider adjustment periods that increase fatigue and require more recovery, similar to what you experience when you start running a program.
“Adding too much lifting volume as the running volume increases can be counterproductive,” says Speer. “If your mileage per week has increased to difficult levels, keep your lifting manageable and consistent. It’s a good time to push weights when you’re lightening your running mileage. . ”
Jeffers says runners should aim for regular strength training if possible, as they do in running. “We do most of the lifting between the speed (anaerobic) and endurance (aerobic) phases of training,” he says. “Strength, speed and power are more similar stimuli than strength and endurance.”
It’s also important: Graham advises you to add short sessions throughout the week so you don’t feel too much pain the next day or your muscles get too tired at one time.
6. Engage your mind in training
“Make sure you’re not just exercising, but feeling that the correct muscles are on,” Graham advises.For example, “I want to focus on actually going through the heel and using the gluteal muscles. [in moves like squats, deadlifts, and lunges] Or keep the core tight while working “ab”. More carefully and more specifically, focusing on the muscles that are working while contracting (which you may have heard as a connection between the mind and muscles) results in significant muscle size and strength. May increase to.
Jeffers agrees, and also adds that each iteration is done in a good way, quality Movement vs. amount, The key. For example, “shortening range of motion can neglect lack of strength and mobilization at the end of the weakest range of motion for most people,” he says. For example, if you’re still not confident at the end of that range of motion, you can’t crouch at full depth.
7. Take a break
Remember that the day of your strength is yours strength So if you really want to be strong, resist the temptation to turn a lift session into a cardio session.
In other words, Jeffers advises you to take a break between sets and lower your heart rate if your heart rate spikes. Proper rest “helps you to make the right and hard efforts to get the muscles adapted.” For example, if you rest for at least a minute during a big move like a deadlift, that break will give you heavy weights instead of falling or sacrificing foam due to inadequate recovery time and tiredness. You can keep lifting.
8. Record the lift and track the progress
You track your execution (or at least you should). Because it gives you a window to your challenges as well as your progress. Now, you should also record the movements you make and the weights you lift for those movements, Jeffers says.
Progressive overload, or an increase in weight, frequency, or number of repetitions in a strength training routine, leads to increased strength and avoids hitting the plateau. You also need to track where you are to make sure you are moving forward continuously. In addition, you can be confident that you will see progress over time, especially if you are lifting 40 or 50 pounds, especially starting with something like a weight squat.
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