Running efficiently requires an efficient body and for this, correct weight training for runners is required as this will avoid injuries and increase muscle power. Joints and muscles in the body play an important role in running efficiently. The whole body must be worked upon to make it strong and conditioned for increasing efficiency, as fatigue in the upper body decreases running efficiency. Weight training for the upper body is necessary to increase the time for which you can run. The lower body, which contains the lower abs, thighs, and calf muscles, must be strengthened in order to run fast and with efficiency. According to research, it is not necessary to lift heavy weights as done in bodybuilding. Instead using lightweight and resistance can improve muscle endurance to a great extent. Let us discuss weight training for runners in detail. Read more on running and jogging.
Weight Training for Runners
Both, the upper body and the lower bodyweight training are necessary to increase the efficiency of running. Given below are different weight training workouts that are required to strengthen the different parts of the body:
Leg Weight Training for Runners
Leg weight training is very important as the legs help in developing power, and prevent injuries to joints, especially to the knees and the ankles. In addition, there are areas that are prone to get overused while running, these areas include the quadriceps. There are various strength training exercises for legs like calf raises, lunges, curls, leg press, deadlifts, and squats.
Upper Body Weight Training for Runners
While running on hilly courses, you must have a strong body. Also, to maintain a good balance while running, the muscles of your upper body must be toned. For this, arms and shoulder weight training can prove to be beneficial for runners. Dumbbell and barbell exercises like curls pull-ups, chin-ups, bench press, rowing, and military presses are all helpful. Apart from the exercises for arms and chest, ab exercises are equally important, as abdominal exercises are important for providing stability. Running can cause lower back pain, which can be reduced by abdominal exercises. Crunches, sit-ups, and leg raises are abdominal exercises that can be included in the best weight training for runners programs. Although, weight training exercises are necessary for runners, improving the speed of running can be practiced only by practicing running, as no exercise can replace the running session. Read more on warm up exercises for running.
Here are some of the benefits:
- Weight training can increase the efficiency of running, and help you in running and maintaining your speed.
- Weight training can help increase the number of calories you burn.
- In addition, weight training increases stamina and reduces the fatigue experienced after running, as a strong body can help you perform consistently.
- Muscle training can help reduce the risk of injuries to knees, hips, and other joints.
This was all about weight training for runners. Thus, a good workout is necessary along with the running session. Even if there are exercises referred in here, it is advisable to consult your trainer for the appropriate weight training exercises which can help you in the ‘long run’.
Tiffany is a Medical Student and also works as a fitness coach in part-time. She is also a writer and writes on health and fitness articles. Tiffany loves to engage with users and help them provide various useful information on General Health. She provides researched-based information and also featured on various blogs and magazines.