Strength training is an essential supplement of the runners leg work on the road because it strengthens the muscles and joints, which increases raise times and decreases injury risk.
Strength work accomplishes three big goals for runners. It prevents injuries by strengthening muscles and connective tissues; it helps you run faster by improving neuromuscular coordination and power; and it improves running economy by encouraging coordination and stride efficiency. Incorporating weights in your regular exercise has been proven to increase your speed and VO2 max.
Ways To Include Strength Training For Runners
Often runners hate to constrict themselves to a gym environment. You can always take your weights outside or do body weight exercises like pushups, lunges, squats, planks. You can also use equipment like a bench to do triceps dips. You can integrate cross training, yoga, Pilates in your workouts to build strength and flexibility in the muscles that running doesn’t utilize and help prevent injuries.
Since you use your legs to propel yourself forward, it’s important to have as much strength as possible. For LOWER BODY, you can do exercises like plyometric lunges, calf raises, hip flexor strengthening few times a week.
Running requires a solid foundation. When you run, your abdominals and back muscles fire to stabilize your spine. STRENGTHENING YOUR CORE, all of the muscles that surround and support your spine will help make your legs stronger too. Recommended exercises are Glute brides, superman’s, planks, reverse planks.
Arm drive is the biggest part of running when your legs start to get tired. You use your arms because of the kinetic chain. You cannot have one without the other. Recommended exercises such as pushups, inverted rows, reverse fly’s can target upper body strength.