Many runners often neglect strength training as part of their training regimen because they assume strength training means muscle building, which may impede their performance. However, with the right kind of exercises, amount and frequency, runners will not have to worry about "bulking up," since their training program is not based on bodybuilding.
Functions of Strength Training
Strength training helps runners maintain their lean muscle mass and improve muscular endurance and core stability. It also helps runners improve ligament and tendon strength, which can reduce injury from sprains, strains and repetitive stress.
Unlike power athletes and bodybuilders, runners do not need regular high-intensity (heavy weights) strength training. Instead, lower intensity at high repetitions (15 to 20 reps) should be the focus of their training. However, runners may choose to train at higher intensities once a week for variation.
Benefits
Having a strength training log allows runners to see their progress over time, such as how much exercise they have done since week one and how to continue improving. The log also helps runners figure out how much training they should be doing in any given training period prior to an event, such as a marathon or a 10K.
Testing
Since many runners have some degree of weakness or muscle imbalances, their logs must contain a weekly or monthly physical assessment that measures their progress, such as joint range of motion, cardiovascular endurance, and posture. This ensures that runners will have fewer risks of injury and pain.
One such test is the Functional Movement Screen (FMS), which is a system that identifies the weakest link and imbalances in the body by putting an athlete through a series of movement patterns. Once they are identified, runners are given a plan to correct and strengthen the weaknesses and they are retested in week to see if the plan works or not. Runners can hire a fitness professional or exercise physiologist who is qualified to do the screening at a fitness center or sports clinic.
Features
Runners should keep track of the following variables in strength training logs:
Frequency: How many times a week do you exercise?
Volume: How many repetitions and sets are you doing per exercise?
Intensity: How hard are you training?
Time: How long are your training sessions?
Type: What type of exercises are you doing?
Expert Insight
Runners should select some exercises that work the entire body rather than isolated muscles. Full-body exercise develops the core strength and balance necessary during running. For example, instead of using the leg press machine, do squats, hurdle steps or lunges.
References
- "Optimum Training For the Fitness Professional"; Michael Clark; 2002
- "Strength Training for Runners"; Douglas Lentz; 2008
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