Combining running and strength training?
When running longer distances, performance is restricted by the intake and use of oxygen. The faster you run, the greater the oxygen requirement. If your oxygen demand is very high, your body forms lactate and you begin to tire.
The more muscle mass you have, the greater your oxygen requirement. As a result, strength training for runners is often avoided. However, targeted strength training for runners can make you fitter, stronger, faster and prevent injury. Runners often have muscular imbalances as running always works the same muscle groups.
We recommend the following strength exercises for runners:
These strength exercises for runners are a form of circuit training. Repeat each exercise three times and allow no more than 20 seconds of rest. This keeps your cardiovascular system working hard.
Incorporate strength training for runners along with your running training 2-3 times a week.
You should feel tired at the end of each stability exercise for runners. But remember: correct technique is the priority.
Strengthening the entire posterior chain. This includes the lower back, gluteal muscles and the back of the thighs.
Start in the supine position with your legs apart. Attach the band to your thighs just above the knees and bring it to tension. The arms rest loosely next to the body.
This stability exercise for runners is designed to stabilize the hips while running and also while standing.
Strengthening the trunk for a healthy running posture.
Strengthening the oblique abdominal muscles for a strong torso.