![]() ![]() ![]() Use a strength program in combination with your running program to prevent injury and improve performance.The Do’s & Don’ts of strength training for runners Do Strength training is extremely beneficial for older adults to maintain muscle mass and the ability to recruit muscles while running as well as for general functional capacity. Older adult runners who have reduced muscle mass are potentially more at risk of joint and soft tissue injuries. Strength training for older runnersĮver been overtaken by a runner old enough to be your grandparent? There’s no doubt that older adult runners are extremely active and fit, however they are still susceptible to Sarcopenia (age related decline in muscle mass). In other words, improving your movement patterns means less wasted energy and faster running! Even trained distance runners have shown improvements of up to 8% in running economy following a period of resistance training. Strengthening the muscles that support your body in ideal alignment while running can improve your biomechanics and result in more efficient use of energy. Improve biomechanics and running economyīiomechanics is a fancy term for how you produce movement. Strengthening muscles in isolation, progressing to multi-joint and running-specific exercise can retrain muscle recruitment patterns and make sure all the right muscles are contributing to your run. Unfortunately, just because you have the muscles doesn’t mean you’re always using them – sometimes muscles get lazy! Strength training is a great way to improve muscle activation and recruitment. Check out our post on How to Treat and Prevent Runners Knee if you experience knee pain from running. ![]() Having the muscular strength and stability to absorb that force each step will minimize the load through your joints and reduce your risk of pain or injury. The benefits of strength training for runners Decrease your risk of injuryĪs you run, the force of about 3 times your body weight is placed through each leg. ultra-marathon) should do strength blocks, building a solid strength base initially and then decreasing strength training volume as your running volume ramps up. Middle and shorter distance runners should aim for 2-3 times per week on low volume training days or rest days. So how many strength sessions should a runner do? The distance of your runs will be the best way to determine this. Strength training has the potential to reduce your injury risk by correcting muscle imbalances and improving muscle activation, as well as increasing the efficiency of your running biomechanics which results in improved running performance. Strength training for runners is often neglected in favour of getting miles under the belt. Strength training is key to maintaining muscle mass, which can improve your metabolic rate, functional capacity, fitness and athletic performance. Depending on your goals and fitness, the resistance you use might be your body weight, resistance bands, or weights. Strength training is a form of exercise completed against resistance. Strength Training 101 What is strength training and why is it important? What Is an Accredited Exercise Physiologist?. ![]()
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