Strength training is also known as resistance training and is a blend of physical activities. These activities include aerobic, anaerobic, stability, and flexibility exercises that aim to build your muscles and improve endurance levels. Incorporating strength exercises in your training as a runner helps you develop an explosive power, which is essential for long and short races. With the increase in technology in the 21st century, power meters are available for runners seeking to measure their power while training and also to find new ways of improving their potential.
Additionally, you can throw in performance enhancement drugs. For instance, deca durabolin based steroids complement your workouts. Nonetheless, you should not rely solely on the drugs.
Benefits of Strength Training
The following are some of the significant benefits of strength training for runners.
- Reduces risks of injury and improves your performance
Doing strength exercises boosts your basic fitness by making your bones and ligaments stronger. Moreover, it improves your endurance capabilities, which enable you to run faster or for longer distances.
- Requires coordination of multiple body muscles
Resistance training assists in enhancing coordination, control, and stability of your body muscles, which goes a long way in improving how you run.
- Increases metabolic rate for weight loss
While in strength-training sessions, your body’s metabolism increases. This process causes you to burn excess calories and grow your muscle mass.
- Reduces fatigue
Strength training increases the endurance of your muscles, especially the hip and thigh muscles. It enables you to run long distances without too much difficulty. In simple terms, strength training makes running feel easier.
For a strength exercise to be valid and yield excellent results for the runner, it should have these two main characteristics. First, it should focus on your hip and glute muscle strength to reduce the risk of injuries and improve endurance. Second, it should also incorporate multi-joint movements to boost coordination and stability.
Here is a list of the top strength-training exercises to improve your running.
Lunges work on your leg and glute muscles.
- Stand upright while holding dumbbells in your hands on each side.
- Step forward with one leg as you lower your thigh until both knees bend. One knee should be at a 90-degree angle while the other knee is slightly bent but not touching the ground.
- Press on the right foot to return to your starting position.
- Repeat these steps five times. Then, change to the left leg.
Push-ups strengthen your chest and core muscles.
- Place your hands firmly on the ground directly under the shoulders.
- Ensure your toes are on the ground at shoulder width.
- Push yourself upwards while keeping your body in a straight line.
- You can do three sets with each having fifty push-ups.
Squats focus mainly on the hip muscles, glutes, and hamstrings.
- Place your feet firmly on the ground at shoulder width apart.
- Squat down while pushing your knees outwards as you keep your back straight.
- To make the squats challenging, you can incorporate weights.
- You can do three sets with each having twenty squats.