Running is an intense aerobic workout that helps you burn calories and increases your stamina. While running provides many health benefits, it is not the only kind of exercise your body requires. Incorporating some strength training activities into your regular workout will help tone your muscles and round out your aerobics routine.
Running
Running at eight miles per hour helps a 200-lb. individual burn about 1,229 calories in an hour, making this type of aerobic exercise a highly-effective way to lose or maintain body weight. Regular running can help you lose weight and keep it off.
Recommendations
Healthy adults should try to complete at least 2.5 hours of aerobic exercise each week. Most people also require at least two strength training sessions each week to maintain optimal health. The American College of Sports Medicine recommends participating in at least two weekly sessions of strength training that last between 45 and 60 minutes each. As part of your regular running routine, taking the time to stretch and strengthen your legs can help improve the definition of your muscles and prevent injury.
Strength Training
Strength training helps you maintain your muscle tone and can protect your joints against injuries, including those caused by overtraining during running, such as stress fractures in your ankles. Strength training refers to exercises that challenge your muscular strength, causing the muscle tissue to lay down additional fibers. A 200-lb. person burns approximately 273 calories during an hour spent lifting weights. Weightlifting with free weights or resistance machines are two common ways to perform strength training . Using the weight of your own body also provides resistance and helps strengthen and tone your muscles.
Routine
Running requires strong hamstrings and calves. Strengthen hamstring muscles by performing squats with your legs a little further than shoulder-width apart. Keeping your back straight, slowly lower your butt to the floor by bending your knees to lower yourself toward the floor and back to a standing position. Slow movements that bring your thighs almost parallel with the floor will help challenge these muscles. Single leg raises enhance the strength of your calves. Perform this exercise by facing a step, placing one forefoot on the edge of the step and lifting your body weight onto the ball of the raised foot. Relax your weight onto your lower foot and push the heel of the raised foot towards the floor, stretching the calf muscle. In addition to resistance exercises focused on strengthening your legs for running, round out your routine by performing pushups, situps and curls to help build the muscles in your upper body and arms.
References
- Mind, Body and Spirit Fitness: Get a Leg Up: 4 Must-Do Moves for Runners
- American College of Sports Medicine: Strength Training for Bone, Muscle, and Hormones
- MayoClinic.com: Strength Training
- MayoClinic.com: Exercise for Weight Loss; Calories Burned in 1 Hour; December 1, 2009
- American Academy of Orthopaedic Surgeons: Stress Fractures of the Foot and Ankle
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