Strength Training for Runners Complete Guide, Benefits, and Mistakes

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Strength Training for Runners Complete Guide,
Benefits, and Mistakes
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• Although strength training is omitted from the
  workout routines of most runners or viewed as
  sporadic cross-training to be done on non-running
  days, it is the cornerstone of excellent
  endurance training.
• If you add a strength routine to your training
  season, you are likely to see an improvement in
  your running. Let's break it down how you can
  benefit from strength training for runners

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Lay the Groundwork

• Focus on lifting, not increasing the heart rate.
  Many people turn their strength training for
  marathon runners session into a metabolic
  exercise by including far too much cardio. But
  the runners already get enough of cardio.
  Instead, they should concentrate on gaining power
  and strength. It is better to concentrate on
  comparatively heavy weights for a reasonable
  number of repetitions, with maximum recovery.

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• Concentrate on working your whole body you'll
  get the most out of your strength training for
  distance runners workouts if you focus more on
  compound exercises those involving multiple
  joints and muscle groups, like squats, lunges,
  deadlifts or rows. The aim is to get used to
  managing your weight across multiple planes and
  increasing the strength and body awareness for
  improved agility, coordination, and pace.

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How Heavy Is Heavy Enough for Runners?

• One significant aspect to consider is not
  allowing weight lifting to apply too much stress
  on your body that you end up getting injured.
  Runners want to experience the burn that is why
  it's common for them to run too fast or for way
  too long. But that also ensures that they can do
  much better in the weights room.

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• Before you start adding resistance to your
  workout routine, make sure you master the ideal
  form of your own body weight. If you're just
  starting to work out in your gym's weights room,
  or you are working on strength training for
  runners at home, concentrate on these four
  pointers to guide you on how to choose the amount
  of weight to add
• Start with a weight that you feel is going to be
  too easy.

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• Do 3 sets of 10 repetitions.
• Note how you feel and gradually add more weight
  to it.
• If the last few repetitions of the third set are
  quite tough, start with that weight.
• You can raise your weights every 2 weeks, like
  the way you raise your running miles in a running
  exercise routine. You can do fewer reps and more
  sets by the second or third month, for heavier
  weights.

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Getting Started

• Not sure where to start? The types of workouts
  that are perfect for runners are
• Core supporting exercises crunches, planks
  bridges, V-sits, and back extension.
• Upper body exercises tricep overhead extension,
  push-up, tricep dip, and overhead shoulder
  press. 
• Lower body exercises
• squats, lunges, donkey kicks, and wall squats.

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A Good Workout Routine for Runners to Follow

• Use this full-body workout to enhance your
  running skills and decrease your risk of injury.
  This is the best strength training for runners
  workout because it targets the arms, core and the
  legs. Start this workout by exercising using only
  your body weight, and then advance to free
  weights as you feel your form improving and your
  body getting stronger and better.

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• Before you start, remember to take some rest for
  90 seconds between each set and relax for 2
  minutes before you progress to the succeeding
  exercise. When you follow this routine, focus on
  mastering your form, rather than performing the
  exercises as fast as you can. Ask a friend or use
  a mirror to verify if you're performing the
  exercises correctly.

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Exercise No. 1 Press-Ups
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• Lay down on the ground with your hands on the
  sides of your chest. Your toes must be tucked
  under.
• Press down into your palms, and raise your body
  off the ground. Hold your body straight and do
  not bend the neck.
• Once your arms are almost completely extended (do
  not lock the elbows), lower yourself down, almost
  to the ground, and repeat.

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• Perform 10 reps and 2 sets.
• Benefits Press-ups strengthen the chest, arms,
  and shoulders to improve arm drive and posture
  while running.

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Exercise No. 2 Dumbbell Row
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• Position your left knee and your hand on the
  workout bench. Keep your upper body horizontal.
• Hold a dumbbell in your right hand, and keep your
  arm extended to the ground.
• Bring the weight up to your body, keep your elbow
  near your waist, and then lower it back to the
  starting point.
• Perform 2 sets of 12 repetitions on each side.

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Exercise No. 3 Tricep Dips
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• Sit down on the edge of a bench with the heels of
  your hands and make sure that your fingertips are
  over the edge. 
• Using your arms, take your weight off your body
  and lower yourself by bending at your elbows.
  Push yourself back with your arms and repeat.
• Try to prevent using your legs to lift yourself
  up.
• Perform 12 reps and 2 sets