Strength Training should be an important component of all long-distance running and triathlon training programs. The primary benefits of performing strength training are injury prevention and performance enhancement. Because these benefits are not achieved through running or cross-training alone, runners should engage is a well-designed program.
1. Injury Prevention: One of the most effective means for minimizing the tissue trauma associated with distance running is developing stronger muscles, tendons, fascia, ligaments and bones. This is the primary reason that every runner should strength train regularly.
2. Performance Enhancement: A properly designed strength training program will enhance a runner's performance through improved muscular strength and endurance, improved joint flexibility, increased power production, improved running economy, and improved body composition (as a result of an increased basal metabolic rate).
Although different types of strength training can be beneficial for runners, training in a more functional manner will produce far greater results. This is because the human body works as an integrated unit, not just one body part at a time. To perform functional training, individuals should train movements, not just muscles.
Examples of functional exercises for runners include:
- Step-Up and Dumbbell Bicep Curl Combo
- One Leg Hip Extension and Dumbbell Triceps Press Combo
- 2 Arm Kettlebell Swing
Good luck!
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