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Strength Training for Runners
Posted by Anonymous 06.07.2007 - 1:52 PM CDT
Strength training is essential to the overall fitness of any runner. Just as specific drills are important to the runner’s skill, strength training is important for the total health of any runner. It builds balance, coordination, endurance, and strengthens muscles, tendons, and the skeletal structure. Strength training also builds up immunity to the breakdown of tissue that occurs during the rough training associated with running, including speed and long distance training. It also enhances the effect of warm-ups patterns and helps prevent many running injuries including Achilles tendonitis, back pain, calf strain, chronic exertional compartment syndrome, it band injury, and helps control plantar facittis. Strength training help with the stronger push off during the beginning of running, develops a longer, more correct running form, has a positive effect on eccentric warm-ups, develops a tougher core, and improves the body’s ability to handle more force and abuse during vigorous exercise.
Strength training also builds lean muscle tissue and enhances greater calorie expenditure by creating less fat tissue. In addition, the calorie burning effects of strength training last several hours after completion of the exercise.
A good strength training program consists of an in-season and off-season program. During the in-season program, if a person runs four or more times a week, it is recommended that weight training be once or twice a week for a few hours before or after running. During the off-season when the athlete spends more time indoors and limits his running to three times a week, weight training can be added for three days a week. Experts agree that all body parts should be included in the weight training program, with repetitions between 10-15 for each major muscle group. Exercises can be varied with sitting, standing, and using a stability ball to add muscle recruitment. Some great exercises for strength training include: Leg Squats Good Mornings Lunges (with and without weights) Leg Presses and Curls Back Good Mornings Rows Dumbbell Shrugs Shoulders Shoulder Raises 21s (for all parts of the shoulder) Chest Chest Press Pushups Incline Chest Press Chest Flies Biceps Bicep Curls Hammer Curls Triceps Overhead Seated Triceps Extensions Skull Crushers Don’t forget the little muscles too. Wrist extension and flexion curls for the wrists, and calf raises and extensions for the tibablis anterior, soleus, and gastronemious. References: Dr. Stephen M. Prubit’s Sport Pages: Strength Training Principals for Overall Fitness http://www.drpribut.com/sports/strengthprinciples.html Pearl, Bill (2005), Getting Stronger, Bolina,: CA Shelter Online (2005) Strength Training for Runners http://sportsmedicine.about.com/od/runningworkouts/a/strenth_runners.htm Strength Training for Runners http://www.fitnesssports.com/Strengthtraing.html Strength Training for the Long Distance Runner Tags:
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