It is the day before the day before the weekend and today’s theme in the Runner’s Lounge is all about strength!
Strength! An image of epic proportions comes to mind (now if only he could channel all that muscle mass into whipping our State’s lawmakers into shape so they could pass a budget already!!!) and it is not exactly something a runner desires to achieve for him or herself. When we think of running we more or less think of lean and hardy individuals that run like gazelles, not bulky and heavy hulks that can bench press weights of ginormous proportions.
Because of these stereotypes (that are based on reality, no doubt!) many runners, especially beginner ones, put all of their efforts into getting mileage under their belts while ignoring the importance of building strength. They are afraid of packing on muscles and gaining weight assuming that it will make running more difficult and therefore slow them down on their way to the finish line. So much effort is put into strengthening legs and heart that all the important parts in between tend to get ignored. It is crucial to remember that smart strength training can actually improve your performance as a runner and help prevent injury. Strength training does not mean you need to turn your body into one that could compete with a younger Governator. To avoid the undesirable bulkiness runners need to concentrate on repetitions rather than resistance.
The Runner’s Lounge has asked us to come up with a strength training routine that takes 6 1/2 minutes. Never one to follow rules I will break from the time restraint and talk about a plan that takes approximately 15 minutes. I saw it in Runner’s World Magazine and really liked it as it can easily be incorporated into your daily routine and all you really need is a Stability Ball:
This routine concentrates on your core muscles, which play a key role in your overall running performance. A strong midsection will maintain the stability of the spine, and a stable base helps support a strong and enduring stride.
So, if you have not done so already, start incorporating a few minutes of strength training into your weekly running routine. If you do not have a lot of spare time, focus on your core if nothing else. Running alone will strengthen your legs and heart automatically but it will do nothing for your garter region. Personally I take two strength training classes a week at my gym, in addition to Yoga on Saturdays, that focus on upper body and core muscle groups. I am always the one with the lightest weights, but I am totally OK with that. Whereas a lot of my fellow classmates give up after a few repetitions with their heavier weights I am always able to keep up with the teacher and follow through with each and every drill. Over the two years of regular strength training I have definitely seen many improvements in my running form. With a stronger core and upper back I stay more upright and relaxed on my runs and the tightness I used to feel across my shoulders has disappeared. Not to mention that the pain in the neck is gone as well!
Today’s Running Tip: Strength Training is essential!
“Strength training can prevent and alleviate a lot of injuries that are associated with on-road running, leading to pain free and better performances.” ~ Suite 101.com