RESISTANCE TRAINING - [NO LIMITS] ATHLETICS CLUB

Resistance training is a type of exercise that involves working against a force or weight to build strength and muscle. For runners, resistance training can help prevent injury, improve running form, and increase running economy. Resistance training should include unilateral exercises to prevent muscle imbalances and mimic the demands of running. Examples of resistance exercises include squats, lunges, deadlifts, push-ups, and step-ups.

Resistance training helps build core strength, which is important for runners as the core is the pivot point when running. It is recommended that runners include resistance training in their overall fitness program, along with other exercise types such as aerobic and flexibility training. Resistance training has many benefits, including improved muscle strength and tone, increased bone density and strength, and reduced risk of injury.

Types of Resistance Training

Free Weights: Using dumbbells, barbells.
Weight Machines: For targeted muscle exercises.
Bodyweight Exercises: Such as push-ups, pull-ups, lunges, and squats.

BENEFITS FOR RUNNERS

Injury Prevention: Strengthens muscles, tendons, and ligaments, reducing risks of common injuries like shin splints and knee pain.
Lean Muscle Mass: Builds muscle, which burns more calories at rest, boosting metabolism.
Improved Power and Speed: Enhances muscle contraction rate, leading to stronger strides and faster running.

IMPLEMENTING RESISTANCE TRAINING

Start with lower weights and gradually increase to avoid injury.
Mix resistance exercises into your running routine, using weights in lunges and squats, resistance bands, or bodyweight workouts.

In summary, resistance training is a crucial element for runners, offering benefits in injury prevention, muscle building, and enhanced performance. Regularly incorporating such exercises into a running regimen can significantly elevate a runner's capabilities.

RESISTANCE TRAINING FAQs

WHAT ARE SOME EXAMPLES OF RESISTANCE TRAINING EXERCISES FOR RUNNERS?

There are many resistance training exercises that can benefit runners. Some examples of resistance training exercises for runners include squats, lunges, deadlifts, push-ups, step-ups, reverse lunges, walking lunges, single-arm standing cable row, single-leg deadlift, press-ups, dumbbell row, tricep dips, superman/back extension, and mobility and stability training. Resistance training should include unilateral exercises to prevent muscle imbalances and mimic the demands of running. It is recommended that runners include resistance training in their overall fitness program, along with other exercise types such as aerobic and flexibility training. Resistance training has many benefits, including improved muscle strength and tone, increased bone density and strength, and reduced risk of injury.

HOW OFTEN SHOULD RUNNERS INCORPORATE RESISTANCE TRAINING INTO THEIR TRAINING ROUTINE?

Runners should aim to incorporate resistance training into their routine 2-3 times per week. This frequency allows for sufficient recovery and adaptation while reaping the benefits of strength training. It is recommended to schedule resistance training on the same day as a run, even on a hard training run day, to allow for proper recovery and to avoid overloading the body with consecutive challenging workouts. By integrating strength training into their schedule, runners can improve their running economy, prevent injuries, and enhance their overall performance.

WHAT ARE SOME COMMON MISTAKES RUNNERS MAKE WHEN INCORPORATING RESISTANCE TRAINING INTO THEIR ROUTINE?

When incorporating resistance training into their routine, runners commonly make the following mistakes:

Not incorporating enough variety in their routine: Many runners get stuck in a rut, doing the same exercises day after day. Diversifying the workout, while still applying the principles of progressive overload, provides a greater stimulus to adapt and keeps training interesting to avoid burnout and missed sessions.
Not using enough resistance: Some runners are afraid of bulking up and therefore do not use enough resistance when strength training. However, to see improvements in muscle strength and endurance, runners need to use enough resistance to challenge their muscles.
Neglecting upper body strength: Some runners focus only on lower body strength training, while neglecting their upper body. However, a strong core, chest, arms, and back improve a runner's posture and arm swing, which both contribute to better running efficiency.
Being worried about delayed onset of muscle soreness (DOMS): DOMS occur up to at least 12 to 24 hours after a workout. It tends to be worse as an individual is getting used to a new strength training program, with symptoms easing as the body adapts. Furthermore, DOMS has not been shown to inhibit endurance performance.
Not strength training at all: It is a common occurrence for runners to neglect strength training in their routine. Strength training is an important aspect of a runner's training regime, as it assists the body to tolerate more load before reaching tissue failure, thus reducing the risk of injury.

By avoiding these mistakes, runners can see improvements in running performance, prevent injuries, and improve running economy.

Types of Resistance Training

BENEFITS FOR RUNNERS

IMPLEMENTING RESISTANCE TRAINING

RESISTANCE TRAINING FAQs

ADDITIONAL REFERENCES & RESOURCES