Like other athletes, runners can benefit from weight training workouts. Weight training workouts can strengthen muscles and joints, stimulate the nervous system, and improve self-confidence and mental preparedness. Weight training can be completed with machines, free weights, other implements such as medicine balls, or simply by using body weight resistance.
Weight
Runners should work out with less weight than football players, for example, whose sport requires more explosiveness. Choose a weight that's about 50 percent to 75 percent of the most you can lift one time. For example, if the most you can lift in a single squat is 200 lbs., then you should work out with 100 to 150 lbs. The weight should be adjusted by exercise and rep scheme so you are barely able to complete the last reps of your final set using proper form. Decrease the weight as you approach race day.
Repetitions
It goes without saying that runners should train for muscle endurance. But weight training includes complementary components for strength and power. Muscle endurance exercises should consist of 12 to 15 reps. Strength exercises should be six to 10 reps. Power exercises should be three to six reps. Runners should focus on strength exercises as they approach race day so they do not overstress the body.
Frequency
The frequency of weight training workouts is particularly important for runners. Runners, due to the nature of their sport, often encounter overuse injuries. Incorporating weight training workouts too frequently can exacerbate overuse injuries such as shin splints. Runners should train with weights twice a week for each body part. This may be done in two total body workouts or four split workouts in which the upper body and lower body are emphasized on different days. Runners should limit weight training as race day approaches. In the week before a race, two weight training sessions would be appropriate to maintain strength without compromising performance. Runners should not participate in weight training within two days of a race.
Injury Prevention
One of the major benefits of proper weight training workouts for runners is fewer injuries. In addition to improving joint integrity, weight training helps the runner most by correcting muscle imbalances. This is particularly true for lower body imbalances, such as the quads and hamstrings, as well as those of the lower leg, which often lead to shin splints or stress fractures.
Performance
Increased performance is one of the best reasons for runners to add weight workouts to their training regimen. Improvements in strength can make it easier to climb hills and fight the wind. Weight training also helps improve confidence and can mentally prepare an athlete for competition by allowing him to practice visualization and focus.
Exercises
A typical weight training program for a runner not approaching a race should include exercises for the upper body, lower body and core. For the lower body, do squats, lunges, step-ups, dead lifts, hamstring curls, leg extension, and calf raises. Upper body exercises that improve posture include chest fly, lat pull down, seated row and shrugs. Core exercises include crunches, back extensions, seated rotations, planks and pikes.
Member Comments