At this point you know The importance of strength training for runners. But knowing and doing are two different things, right? It’s hard to make time for strength training when what you really want to do is time more miles.
That said, with only two sessions a week, that’s all you need to be strong. study Published in Journal of Strength and Conditioning Research October 2020.. “High-quality full-body training to support your running performance can be done in just 20 minutes,” he said. Stephanie NatiukA certified personal trainer based in Winnipeg, Manitoba, and a registered dietitian specializing in running.
Whole body workouts are the way to go to maximize the time you spend in the gym. Here’s how to improve your running performance and approach them in a way that bulletproofs your body from injury without taking too much time of your day.
What movements should be included in whole body training?
Time-efficient strength training should focus on incorporating six major exercise categories: push, pull, squat, hinge, carry, and rotation. “These are all complex or complex exercises, which means that each exercise involves multiple major muscle groups, usually multiple joints,” he explains. Heather HeartACSM certified exercise physiologist and RRCA and UESCA certified running coach.
Include at least one exercise from each of these exercise groups (bench press, bent-over row, front squat, deadlift, farmer’s carry, mine twist, etc.) for a solid, full-body workout without spending all day. can do. Gym. You can also combine them — think about: deadlifts with curved rows, squats to shoulder presses, glute bridges with chest flies — to further maximize time, says Hnatiuk.
Runners need to pay particular attention to running-specific movement patterns: hinges and squats, says Hart. “The main muscle groups used in these movements are the quadriceps, hamstrings, and gluteal muscles, which are also the main muscles used in running,” she explains. “Given the leg movements in the walk cycle, we are moving both hip flexion and extension, and concentric and eccentric contractions of the quadriceps and knee tendons, similar to these two movement pattern exercises. increase. ”
However, this does not mean that we need to focus solely on these two movement patterns. After all, running isn’t just about the lower body. “For example, rotational (and anti-rotation) movements strengthen the runner’s core, minimize unnecessary rotational movements while running, and increase efficiency,” says Hart.
Carry Exercise, meanwhile, “teach you to strengthen your core in an upright position and effectively support and stabilize your spine, which can help you build strength and improve your posture,” she explains. To do. Of long-distance races.
Runners also need to prioritize one-sided movements. “One-legged exercises (one-legged deadlift, lunge, pistol squat, step-up, one-legged glute bridge) are all the main movers and stabilizers in the running motion, so they translate directly into better running forms and mechanisms. “.” Hnatiuk explains.These types of movements work evenly on both sides of the body, minimizing all kinds of possibilities. Muscle imbalance, Add a heart. “As an additional bonus, they challenge your balance and increase the strength and stability of the lower muscle tissue (calves, ankles and even feet), which is very beneficial for runners,” she says. increase.
How do you set up your whole body strength training routine?
As suggested above, you can take one movement from each movement category, repeat 6-12 times for 2-3 sets, and take a break of 30 seconds to 2 minutes between sets.Reference: It Break time is important, Just like when running an interval! You may want to finish your workout in a hurry, but taking a break will allow you to perform the move again with the same load on the next set, says Hart.
If you true If you don’t like standing during your workout time, there are other ways to configure your workout. “I often use” tryset “or circuit training, which includes upper, lower, and core movements. This will be repeated 2-3 times before proceeding to the next tryset. “Hnatiuk says. “This is much more efficient than the set-rest-set-rest approach.”
Super set Another way to maximize your time. “A superset is a pair of back-to-back exercises without breaks,” says Hnatiuk. “This method allows you to pair exercises using two opposite muscle groups (for example, push and pull exercises, or upper and lower body exercises). Reduces total training time by a few minutes. I can do it.”
No matter how you build your workout, you need to avoid rushing to exercise. “At a slower pace, the form may improve, which means you can get more information. quality You’re done and don’t rely on momentum to assist your personnel. This increases the actual load required to lift, push and pull the muscles, “Hnatiuk explains.Alifin
As a general guide, run the eccentric part of the exercise (for example, when the quadriceps stretches as you go down to the squat) and the concentric part for 2 seconds. Another 2 seconds of movement (when the muscle length shortens, such as when the quadriceps shortens when pushing back to get up from under the squat).
Yes, you need to grab a heavy weight for full body training
clearly, Running can make you stronger.. However, these repetitive movements are a very different type of strength training than lifting weights and are not really effective in gaining muscle mass.To build muscle, you need to Gradually overload Your muscles to strengthen your muscles, says Hnatiuk. Translation: You have to lift a heavy object.
Muscle hypertrophy is the increase and growth of muscle cells, which occurs when you are moving your muscles until you are close to fatigue or weakness, Hnatiuk explains. “This causes small tears and damage to our muscle fibers, and then our body repairs those fibers to become stronger and larger over time.” Very high repetition. Even using lighter weights is not very effective or efficient in doing that.
The National Strength and Conditioning Association uses at least 85% of your maximum weight (or the maximum weight you can lift if you repeat a particular exercise) about 1 to 3 repetitions. It is recommended to set it. .. If you don’t want to do that job to understand it, that’s perfectly fine.
“I often suggest to runners to find a weight that rides on that thin line between feelings really, really hard at the end of the number of iterations, but it’s heavy enough to somehow undermine your form. There is no, “says Hart. “If the foam starts to fall apart before the person in charge of a particular set finishes, it’s too heavy. Conversely, if you feel you can lift that weight all day without a break, it’s light. It’s too much! ”
What you don’t want to do is lift something as heavy as you are experiencing Delayed onset muscle soreness, Or DOMS can interfere with running, says Hnatiuk. When that happens, “You are just stacking muscle damage on top of it, and you can be overtrained and injured.”
Notes about Weight exercise: “Body weights are a great place to start and are absolutely better than nothing,” says Hart. However, the key to building strength is to gradually increase the weight, frequency, or number of repetitions of a gradual overload or strength training routine. “At some point, weight is not enough stimulation to elicit all sorts of reactions to build muscle strength.”
More weight exercise by increasing muscle time in a tense state (ie, doing push-ups slowly lowering), changing body angle (push-ups with legs higher than head, doing push-ups), or adding It can be difficult. Plyometric element (picture of applause push-ups). But in the end, it becomes a plateau. “If you can do more than 12 exercises without reaching a muscle disorder, it’s too easy and you need to add a new challenge,” says Hnatiuk.
But how can you fit your whole body workout to your running schedule?
It can be difficult to find time for everything you are supposed to do to supplement your running. “A good way to plan it is to make your hard days harder and make your easier days easier,” says Hnatiuk. For example, if you do running training on Mondays and Thursdays, you should also do strength training at that time.
It may sound intense, but the idea is that you’re doing a difficult job at once. “It’s very important for athletes to remember that no matter where the stress comes from, our body considers it stress,” says Hart.Run hard on Monday and Tuesday holiday But then schedule strength training. This is not a peaceful thing. It cannot be completely recovered because it adds muscle damage in addition to muscle damage.
Your muscles need somewhere between 24 and 48 hours to completely repair themselves after a hard workout (running or otherwise). “I space myself and my client strength training at least 36-48 hours before another workout,” says Hart. “This gives your body proper time for rest and recovery and ensures that lifting does not affect your next workout.”
That doesn’t mean you can’t do the day after your hard workout. “You can definitely Easy run The day after strength training, “says Hnatiuk.This kind of Active recovery Improves blood flow and circulation and helps to return 100% faster.
Conclusion: Don’t think too much! Even if all you really have time is squats, push-ups, and 20 minutes of post-running workouts on the board, your body will appreciate it.
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