RUNNING INFORMATION ARTICLES

Principles of Effective Strength Training For Runners

Most runners do not lift weights. In fact, weight lifting is on the opposite end of the exercise spectrum than running. When a runner walks into the gym, it's pretty easy to feel intimidated. Typically there are bunches of huge guys that are bench-pressing 200 or 300 pounds and you are over in the corner doing pushups. However, not to worry. The gym is a great place to help your running performance. Nevertheless, there are several steps that you can take to make the gym an enjoyable experience and also use what most gyms have to offer to your running advantage.

An effective strength-training workout can be had in less than 30 minutes. And one that will both strengthen and enhance you're running experience. If you find yourself in the gym for longer than that, then you either are overtraining or you are wasting time between sets. As a runner, you are at the gym to gain muscle endurance and strength. In order to achieve this goal, you want to select a weight value that can be lifted for 12 to 15 repetitions. You should start every set somewhat fatigued from the previous set. The ideal rest time between exercise sets is 30 seconds to 1 minute. Lifting greater weights and resting any longer than this does little to build muscle endurance.

A common mistake that many runners make when they do go to the gym is to only exercise the upper body. It is true that you want to be careful when you lift weights with your legs since you don't want an injury and you want to stay fresh for your next run, but leg strength is critical to enhancing running performance, especially when running fast and when running uphill. Furthermore, building leg strength lowers your risk of injury a concern that every runner faces. No amount of running can build the same kind of strength that can be achieved in the weight room.

A key component of a strength-training regimen for runners is an emphasis on the stabilizing muscles. The stabilizer muscles are muscles that help stabilize a joint during movement. For example, during extension of the knee, the rectus femoris muscle (front of thigh) is the prime mover of the joint, but the vastus medialis (just above kneecap to the inside) and the iliotibial band (down outside of thigh and knee) help to keep the knee tracking smoothly. When one of these muscles is weak, the knee falls out of alignment and injuries soon follow.

When exercising the legs, keep in mind a general rule. The muscles on the back and on the outside of the leg are often strong and tight while the muscles on the front and inside of the leg are often weak and flexible. By understanding this generality, you will remember to emphasize strength for muscles such as the quadriceps (especially the vastus medialis) and shins, and emphasize flexibility in muscles like the hamstrings, iliotibial band, calves, and the plantar fascia.

A final rule to remember is to strategically pick the day that you exercise the legs. For example, if you do your long runs on Sunday and your speed work on Thursday, then Tuesday may be a good day for a leg workout. This gives you a day of rest after the long run before your strength workout and then another day of rest before your speed workout.

By strength training each muscle group of the body 1 to 2 times each week, you will notice the following benefits:

* Lower body fat
* Higher metabolism
* Better running efficiency
* Less upper body fatigue
* Better performance when running fast or when running up hills
* Fewer injuries

It goes with out saying that special attention to a healthy diet is mandatory. In order to enjoy increased endurance and muscle strength the body requires top-notch nutrition. Whole foods rich in natural vitamins and minerals are a must. This includes plenty of fruits and vegetables, whole grains, lean meats and healthy fats.

While many use vitamin supplements , it truly is best to get proper nutrition from a healthy diet. The use of concentrated whole food supplements such as organic aloe vera juice is encouraged. A couple ounces added to a protein shake makes for a quick shot of nature's best liquid vitamins.

Reactivate that gym membership and get going. Just a small investment of a little bit of time at the gym can make dramatic improvements to your running performance.

Contributed by: Dr. Linda Kennedy MS SLP ND

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