Strength Training And Running: Everything You Need To Know

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Strength Training And Running Everything You
Need To Know
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(No Transcript)
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• We are strong because we are runners. And we
  train because we want to be stronger and better
  runners.
• While running is a great way to get and stay in
  shape, it is important to incorporate strength
  training into our normal weekly workout routines.
  But are we supposed to strength train before or
  after a run?

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• Strength training is the form of exercises that
  uses resistance to cause muscle contraction. Also
  called weight training or resistance training, it
  improves muscular strength by using resistance to
  work out a specific muscle group. When we
  strength train, our nervous system needs to
  produce more force in our muscles in order to use
  our skeletal system.

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Benefits Of Strength Training

• There are many benefits of strength training in
  general and for runners specifically. For
  starters, strength training helps to make a
  person more fit. Consistent training results in
  an increase in muscle and a decrease in fat. This
  makes it a great way to ward off unwanted weight,
  decreasing the risk of obesity as well as helping
  to manage glucose levels for those with Type 2
  diabetes.

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• It is good for bone health, especially in women
  with low bone mass. Strength training promotes
  better heart health, while also improving
  flexibility. It boosts mood and energy, combating
  depression and anxiety thanks to the release of
  endorphins. Plus it can do wonders for
  self-esteem and body image.

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• For runners, a good approach to training and
  stretching helps reduce the risk of injury. Of
  course, you need good running gear like non-slip
  athletic socks and stable running sneakers, but
  your body plays the biggest role. Runners need to
  have strong muscles in order to be able to
  perform since it strengthens the muscles and
  tissues needed to move.

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• Strength training benefits include improving
  balance and coordination, which are important for
  runners. Specifically for running, lifting those
  weights improves running economy and power. Plus
  it increases speed and VO2 max because the
  muscles learn to now use so much energy to be
  able to run at a certain pace because it can
  handle the intensity. In short, there is less
  muscle fatigue thanks to building up those
  muscles. Thats why combining strength training
  and running program is a good idea.

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Running and Strength Training Before Or After?

• There are two types of people, those who lift
  weights then hop on the treadmill, or those who
  get their run in then pump iron. But when should
  runners really be strength training? What is the
  best way to combine running and strength
  training?

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• According to research from Australia that found
  that there was no difference in performance and
  effort among both groups of runners, those who
  strength trained first or after a run. However,
  the researchers suggest running first then
  lifting to get that more intense workout in first
  them take it easier on the weights. A good
  example would be to run before work and hit the
  gym for weights at the end of the day.

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• Strength train before a run when looking to bulk
  up and build muscle. If speed during a run isnt
  the main goal, pick up the weights first.
  However, if the main goal is to build muscle,
  its best not to run after at all because
  the body needs time to recover. While running
  after builds endurance, it can negatively get in
  the way of muscle building. Lift weights first
  then run for those who are looking to lose weight
  since the body then starts to run on fat instead
  of carbs that have already been used up when
  strength training.

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• Strength train after a run when looking to
  improve on speed, and increase endurance. Runners
  dont want to be too fatigued when going for
  sprints or a tempo run. While running on tired
  legs can aid in endurance, runners dont want to
  overdo it by tiring out the leg muscles by
  lifting before even getting to their run. Plus
  this could cause a strain, injury, or overuse.
  This is especially the case when going for the
  long run. Never weight lift (the lower half of
  the body) before a long run to prevent injury.