Strength Training Misconceptions . Strength training, however, presents a different physiological stimulus, one that includes a host of distinct benefits that running doesn't provide, but which are crucial to health and optimal performance. There are at least three good reasons for distance runners to acquire a sizeable level of general strength in both the legs and the upper body. Adding Relative Strength Is A Must For. To best introduce a strength training program into a well. To check Strength Tests for Runners from Competitor. Strength Training Misconceptions Myths about strength training often prevent distance runners from. Strength Training Program for Runners. Typical Strength Training Program for a Runner. Muscle Group: Exercise Quadriceps, hamstrings, hips. The time has come for runners to embrace strength training. Running form specialist Jay Dicharry tells us why. How soon should a runner get in the weight room? Sample Strength Training Program. Maintaining a strength training program is critical for improving running efficiency particularly for those going the full 26.2. Strength training works two ways: It prevents injuries, and it enhances performance. Properly performed, strength training provides the foundation for injury- free running and the ability to adhere to the regimen of mileage, speed and tempo work. Numerous studies have proven that strength training will enhance running performance. A 2. 01. 3 review of research in the Scandinavian Journal of Medicine and Science in Sports showed that resistance training improves running economy and endurance muscle fibers. Other studies have linked weight training to better body composition and resting metabolic rates. As we age, strength training is particularly important, as recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast- twitch muscle fibers. MYTH 2: Lift on your off or easy days to balance your hard- run efforts. Strength-Training Circuit For Distance Runners By. The Four Best Strength Training Exercises For Distance Runners. How a Runner Can Build a Huge Aerobic Base.TRUTH: It is optimal to piggyback strength- training workouts with quality runs. For example, do a tempo run in the morning, followed by a 2. Strength Training for Distance Runners DVD is designed. This DVD also includes research to support the importance of strength training and guidelines for. This work complements the training effect of the running, then you fully recover from both on easy days. MYTH 3: You need to strength train several times a week to see benefits. Truth: A very small amount of strength training can stimulate tremendous benefit. Strength train only once or twice per week. The total weekly strength- training time commitment should be 3. You should do exercises that involve all of the major muscle groups. Rather than specifically strengthening an area that you assume is weak, you are better off developing strength in all muscle groups, which will create balance and synergy. MYTH 5: Body- weight exercises are more basic and appropriate for runners than going to the weight room. TRUTH: A strength- training exercise is simply a biomechanical or anatomical movement with resistance. The resistance may come from a band, a machine, body weight or a free weight- -our muscles can't decipher where the resistance originates. So a lunge, a squat and a leg press are essentially the same exercise; they involve knee extension and hip extension caused by the glutes and quadriceps. Over the years, we have come to look at certain exercises as more elementary, but there is really no scientific or theoretical basis for this. For example, some say beginners shouldn't bench- press; they should do pushups instead. But a pushup represents far too much resistance for some people. A bench press (or any variation of machine that involves a press) allows for many different resistance increments, from light to heavy; therefore, it can be more appropriate for beginners. MYTH 6: Lift with quick movements to work power and improve speed. TRUTH: It's more effective to lift and lower the weight slowly. Take two to three seconds to lift the weight and at least four seconds to lower the weight. A mantra for the distance runner is, . Additionally, the faster you move, the greater the forces imposed on your joints and connective tissue and the greater the risk for injury. To create the explosive effort without the risks of fast movement, have the intent to lift the weight as fast as you possibly can near the end of each set of exercises, when you are fatigued. Fast movement will be impossible at this point, but from a muscle fiber recruitment standpoint, it is fast- twitch training. This type of strength training is safer than plyometric exercises. MYTH 7: You need to do lots of reps to build endurance strength for distance running. TRUTH: The number of repetitions is not critically important. Runners have been told to perform a high number of reps to specifically enhance muscle endurance. Research has revealed that doing five reps or 2. MYTH 8: Use light weights and don't exhaust yourself when lifting for distance running. TRUTH: Many runners assume that lifting heavy weights can predispose to injury, when in fact, fast movements that create high external forces on joints predispose to injury. Lift a weight heavy enough to exhaust you in eight to 2. Train to the point of momentary muscle fatigue. Focus on continuing each set of exercises until it is utterly impossible to complete another perfect rep. This ensures optimal muscle fiber involvement. Sample Workouts. Using the principles above, I have athletes alternate between the following two strength- training workouts, doing one to two workouts per week. Judiciously integrate free weights, machines and body- weight work. The workouts below are comprehensive in design and will promote injury prevention, improve body composition and enhance race performance. See Strength Training Workouts for Runners for more detailed descriptions of each exercise. Workout 1. LEGSLeg Press, Ball Squat or Lunge. Leg Curl. Leg Extension. Tibia Dorsi Flexion. Single- Leg Hip Flexion. UPPER BODYShoulder Press. Pulldown. Chest Press. MIDSECTIONAbdominal Exercise. Low- Back Extension. Workout 2. LEGSLeg Press, Ball Squat or Lunge. Hip Adductor. Hip Abductor. Calf/Heel Raise. UPPER BODYIncline Press. Seated Row. Dip/Pushup. Shoulder Shrug. Lateral Raise. MIDSECTIONTorso Rotation. Luke Carlson is an exercise physiologist and marathoner who focuses on strength training for long- distance runners. Carlson has a Master of Science in kinesiology with an emphasis in exercise physiology and is the founder and CEO of Discover Strength in Minneapolis, Minn.
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