Running is commonly associated with improved fitness, including improved cardiovascular function and a decrease in body fat. While there are numerous benefits of running, it may not always maximize your muscular strength or the ability to exert maximal force. However, with a specific running training program, you can improve your overall fitness level without sacrificing your muscular strength, speed and power.
Long Distance
The traditional approach to running is long, slow distance where you run for consecutive miles at a comfortable pace and intensity level. While this approach to running improves cardiovascular health and endurance, it can actually diminish your muscular strength along with your speed and power. This change in muscular strength is associated with slow-twitch muscle fibers that are activated during long-distance running. As a result, your fast-twitch muscle fibers that are responsible for muscular strength are deconditioned.
Interval Training
Running with interval training not only improves cardiovascular function and body composition but also doesn’t cause a decrease in strength, speed or power. The interval workouts are characterized by alternating periods of running and rest repeated for a specific number of rounds. To maximize the effectiveness of the interval workouts, focus on maintaining a high-intensity level while focusing on proper running form for every workout.
Strength Training
Combine your running workouts with a total-body strength-training routine to build overall fitness, endurance and strength. The best strength-training movements combine weightlifting movements with body-weight exercises. These exercises include deadlifts, squats and lunges for the lower body and pullups, pushups, dips and presses for the upper body. Adding strength training to your workout routine prevents any loss in muscular strength from the running workouts.
Workout Schedule
Your primary fitness goals may revolve around running and endurance, but a well-rounded workout routine combines strength training with moderate- and high-intensity aerobic activity. For example, running workouts should consist of at least two hours and 30 minutes of moderate intensity a week, or 75 minutes of high-intensity running. Strength-training workouts should be completed at least two days per week.
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