fitness, running, endurance, strength training Up your running game by adding these strength moves to your training routine
To be a better runner, you don't just have to run, run, and run more every day. To be a better runner, you need to do a well-rounded workout, and that means making room for strength training.
In the past, it was thought that runners should not do strength training, with weights, because that could make them heavier, less agile and less fast, but that myth was debunked and it was shown that the reality was quite the opposite, complementing races with strength training is essential to be able to improve and not have problems later on.
In fact, strength training is not only essential for runners, but can have benefits for everyone. A study published in the British Journal of Sports Medicine , revealed that people who do strength training regularly live longer and with a better quality of life.
And for runners, it's the essential tool for improvement. “Strength training is an essential complement to a runner's training because it strengthens muscles and joints, which can improve race times and decrease injury risk,” says Runner's World.
According to the running site Runner's World, there are certain movements that have been found to be especially helpful for runners and can help prevent injuries, achieve greater speed and improve times, and there are 7 that are essential.
The important thing is that the strength exercises you do help work and strengthen the muscles you use when you run, such as your legs, hips, and even your arms, also targeting other muscles that you don't use regularly. The recommendation is that you do them at least twice a week for a minimum of 10 or 15 minutes, trying to do around 10 to 12 repetitions of each of the exercises in your routine.
“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 stimulating stride coordination and efficiency,” Jason Fitzgerald, USATF-certified running coach and founder of Strength Running, told Runner's World.
According to Asics , other key benefits of strength training for runners include:
It's important to find a balance and not overdo your training, as overtraining leads to overtraining, prevents recovery and increases the risk of injury, so it's necessary to have a plan and alternate your strength training with your runs. And when it comes to weight training , it's essential to focus on having good technique and choosing the right weights so that you don't get injured and so that you can get maximum results.
In addition, you can complement this with core strengthening workouts (which are not just abs, but exercises that work the entire torso), mobility and flexibility for a much more complete workout.
[via GQ Mexico]
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