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Home , Bench press, Biceps curl, Leg curl, Strength training

StrengthStrength TrainingTraining forfor thethe RunnerRunner StrengthStrength TrainingTraining forfor thethe RunnerRunner What?What? TheThe goalgoal ofof resistanceresistance trainingtraining forfor runnersrunners isis notnot necessarilynecessarily addingadding musclemuscle massmass butbut……

1.1. improvingimproving muscularmuscular strength,strength, 2.2. improvingimproving locallocal muscularmuscular ,endurance, 3.3. maintainingmaintaining currentcurrent musclemuscle mass,mass, 4.4. ““prepre--habhab”” forfor injuryinjury prevention,prevention, andand 5.5. PostPost--injuryinjury rehabilitation.rehabilitation. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? WhenWhen youyou becomebecome fatigued,fatigued, youryour formform deterioratesdeteriorates (poor(poor runningrunning economy).economy). ItIt isis notnot justjust becausebecause ofof tiredtired legs,legs, butbut itit isis alsoalso duedue toto tiredtired armsarms andand aa tiredtired backback andand abdominals.abdominals. HavingHaving aa strongstrong torsotorso helpshelps holdhold youryour formform togethertogether inin thethe latterlatter stagesstages ofof aa workoutworkout oror aa race.race. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why?

ResistanceResistance trainingtraining preventsprevents thethe gradualgradual lossloss ofof strengthstrength andand andand bonebone mineralmineral contentcontent thatthat occursoccurs naturallynaturally withwith aging.aging.

EccentricEccentric musclemuscle contractionscontractions reducereduce thethe riskrisk ofof injury.injury.

ResistanceResistance trainingtraining eliminateseliminates musclemuscle imbalancesimbalances betweenbetween opposingopposing muscles.muscles. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why?

ResistanceResistance trainingtraining improvesimproves runningrunning economyeconomy (one(one ofof thethe keykey determinantsdeterminants ofof runningrunning performance).performance). ByBy improvingimproving runningrunning economy,economy, aa runnerrunner shouldshould bebe ableable toto runrun fasterfaster overover thethe samesame distancedistance duedue toto aa decreasedecrease inin oxygenoxygen consumption.consumption. ImprovedImproved runningrunning economyeconomy wouldwould alsoalso increaseincrease aa runnerrunner’’ss timetime toto exhaustion.exhaustion. StrengthStrength TrainingTraining forfor thethe RunnerRunner Why?Why? ImprovesImproves runningrunning performanceperformance asas aa resultresult ofof neuromuscularneuromuscular adaptationsadaptations thatthat ensuresensures thatthat musclemuscle activationactivation remainsremains highhigh duringduring thethe durationduration ofof aa workoutworkout oror race.race. InIn oneone study,study, afterafter ttenen weeksweeks ofof resistanceresistance training,training, 10K10K timestimes decreaseddecreased byby anan averageaverage ofof aa littlelittle overover oneone minute.minute.

AsAs aa resultresult ofof strengthstrength training,training, rapidrapid forceforce productionproduction whenwhen thethe footfoot isis onon thethe groundground reducesreduces groundground contactcontact timetime therebythereby ensuringensuring aa higherhigher runningrunning speed.speed. IntroducingIntroducing strengthstrength trainingtraining toto aa runningrunning trainingtraining planplan SampleSample weekweek Mon.Mon. Tue.Tue. Wed.Wed. Thu.Thu. Fri.Fri. Sat.Sat. Sun.Sun. CrossCross KeyKey CrossCross KeyKey OffOff KeyKey OffOff traintrain RunRun traintrain RunRun oror RunRun oror oror #1#1 oror #2#2 swimswim #3#3 swimswim easyeasy easyeasy runrun Strength runrun Strength Strength traintrain traintrain traintrain Workout Workout Workout #1 #2 #3 (optional) TypicalTypical ResistanceResistance TrainingTraining ProgramProgram forfor aa RunnerRunner WhatWhat ?Exercises?

ExerciseExercise MuscleMuscle GroupGroup 1. Split / lunges for quads & 2. Physioball for glutes//lower back 3. Dumbbell for pectoralis & 4. 1 , 1 leg dumbbell rowfor latissimus dorsi/ 5. Dumbbell squat to press for total body 6. Split dumbbell curl-press for & 7. Dumbbell pullover ext. for triceps 8.8. CoreCore exercisesexercises for abdominals and core StrengthStrength TrainingTraining forfor RunnersRunners :Exercise: SplitSplit SquatSquat // LungeLunge Goal:Goal: Improve strength and balance in your and leg muscles. MuscleMuscle Groups:Groups: Quadriceps and hip flexors. DoingDoing It:It: Step out into a . Lower your hips toward the floor by squatting down and back. Do not let your back knee touch the ground. Return to the starting position by driving your weight back up with your front leg. Do one leg then switch legs and repeat.

Illustrations and exercise Reminders:Reminders: Do not let your front descriptions from Verstegen, M., knee extend beyond the point of (2004). Core Performance. Rodale Press. your front toes. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: PhysioballPhysioball LegLeg CurlCurl Goal:Goal: Improve strength and stability in glutes, hamstrings, and lower back. MuscleMuscle Groups:Groups: Lower back, glutes, hamstrings, and gastrocnemius. DoingDoing It:It: Lie face up on the floor with heels on a physioball. Tighten your glutes until your body is in a straight line from ankle to shoulders. Keep your hips high and pull your heel toward your glutes. Let the ball roll back slowly as you straighten your legs. Reminders:Reminders: Keep your glutes Illustrations and exercise descriptions from Verstegen, M., activated and do not let hips drop as (2004). Core Performance. your pull heels in. Rodale Press. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell BenchBench PressPress Goal:Goal: Improve strength and stability in chest, shoulders and triceps. MuscleMuscle Groups:Groups: , deltoids, and triceps. DoingDoing It:It: Lie on a bench with dumbbells held at width and palms facing your legs. Lift both dumbbells straight up then lower one dumbbell to the outside of your shoulder, then push it back up. Repeat with other arm. Reminders:Reminders: At top of arm

Illustrations and exercise extension, keep arm stabilized and descriptions from Verstegen, M., extend both dumbbells up for a (2004). Core Performance. Rodale Press. “plus” (full ). StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: 11--Arm,Arm, 11--LegLeg DumbbellDumbbell RowRow Goal:Goal: Develop upper-back strength along with hip stability. MuscleMuscle Groups:Groups: Latissimus dorsi, trapezius, deltoids DoingDoing It:It: Stand on one leg and stabilize upper-body with opposite side . Bend over and lift opposite leg to create a “T” with your body. Pull dumbbell with free hand up to the side of your then lower it. Do one arm then switch sides and repeat.

Illustrations and exercise Reminders:Reminders: Initiate with descriptions from Verstegen, M., (2004). Core Performance. shoulder, not arm. Keep shoulders Rodale Press. and back parallel to floor. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell SquatSquat toto PressPress Goal:Goal: Develop and improve total- body strength and power. MuscleMuscle Groups:Groups: This is a total body exercise. DoingDoing It:It: Initiate movement from your hips and squat down until thighs are parallel to floor. Explode up using hips and quads and use momentum to drive weights overhead. Finish with straight legs and . Lower weights back to shoulders, then drop back down into a full squat. Illustrations and exercise descriptions from Verstegen, M., Reminders: Keep your weight on (2004). Core Performance. Reminders: Keep your weight on Rodale Press. your heels when you squat; do not StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: DumbbellDumbbell CurlCurl toto PressPress Goal:Goal: Strengthen arms and shoulders while stabilizing hips and core. MuscleMuscle Groups:Groups: Biceps, deltoids, core DoingDoing It:It: Stand holding dumbbells at your side. Rest a foot on a bench about mid-thigh height. Perform a rotating palms so they face up. Then press weight over-head rotating dumbbells to finish facing forward. Return to starting position. Do one set with one leg forward then repeat with other leg forward.

Illustrations and exercise Reminders:Reminders: Keep up-right posture descriptions from Verstegen, M., (2004). Core Performance. by contracting abdominals and keeping Rodale Press. shoulder blades pulled back. StrengthStrength TrainingTraining forfor RunnersRunners Exercise:Exercise: PulloverPullover ExtensionExtension Goal:Goal: Improve strength and coordination between the muscles of the upper back and the triceps. MuscleMuscle Groups:Groups: Latissimus dorsi and triceps DoingDoing It:It: Lie on a bench with dumbbells held straight up over your chest. Lower dumbbells until are at 90 degrees. Lower upper arms until parallel to the floor. Pull arms back to the starting position straightening elbows on the way up. Illustrations and exercise descriptions from Verstegen, M., Drop first, (2004). Core Performance. Reminders:Reminders: Drop hands first, Rodale Press. then drop elbows. CoreCore StrengthStrength TrainingTraining

TheThe intentintent ofof corecore trainingtraining isis toto strengthenstrengthen thethe musclemuscle groupsgroups thatthat stabilizestabilize youryour skeletalskeletal structure.structure.

TheThe musclemuscle groupsgroups thatthat youyou strengthenstrengthen withwith corecore trainingtraining generallygenerally don'tdon't drivedrive youyou forward,forward, butbut theythey areare thethe "platform""platform" fromfrom whichwhich youryour armsarms andand legslegs work.work. ResistanceResistance TrainingTraining CoreCore StrengthStrength TrainingTraining

CoreCore trainingtraining focusesfocuses onon muscularmuscular areasareas ofof thethe abdominalsabdominals includingincluding obliquesobliques,, upperupper andand lowerlower back,back, hips,hips, andand outerouter andand innerinner thighsthighs (abductors(abductors andand adductors).adductors). CoreCore TrainingTraining forfor thethe RunnerRunner Exercise:Exercise: PlankPlank oror CoreCore TortureTorture

Support your body on the floor or a ball with your . Keep your body in a straight line and pulling your belly button towards your spine. Maintain this position up to one minute and repeat 3 to 5 times. As you get stronger, alternate raising one of your legs a few inches off the ground.ground. CoreCore TrainingTraining forfor thethe RunnerRunner ExerciExercise:se: SideSide PlankPlank withwith KneeKnee PullPull Palm of hand and head aligned above . Body aligned in a straight line when sighting down the body with abdominals contracted.

Palm of hand and head aligned above wrist. Body aligned in a straight line when sighting down the body with abdominals contracted. CoreCore TrainingTraining forfor thethe RunnerRunner Exercise:Exercise: PhysioballPhysioball StabilizationStabilization ResistanceResistance TrainingTraining TipsTips forfor SettingSetting UpUp YourYour ResistanceResistance TrainingTraining ProgramProgram There is no single method that can be shown to be unequivocally superior to another. Train regularly, failure to do so has limited benefit. Try to complete at a minimum two strength sessions per week (3 is even better). Train the muscle groups most in need of conditioning that will be of greatest benefit to . Move quickly from one exercise to the next in order to keep your rate elevated. This will also minimize your time spent doing resistance training. ResistanceResistance TrainingTraining TipsTips forfor SettingSetting UpUp YourYour ResistanceResistance TrainingTraining ProgramProgram

Ensure muscle balance by training antagonists as well as agonist muscle groups. Agonist muscles are defined as the muscle or muscles most directly involved with bringing about a movement (also known as prime movers). Antagonist muscles are the muscle or muscles that can slow down or stop a movement. Antagonist muscles assist in stabilization. Change the exercises you are using each month to keep mentally stimulated and to ensure that strength gains continue (runners can quickly plateau if they do the same exercises month after month). ResistanceResistance TrainingTraining TipsTips forfor SettingSetting UpUp YourYour ResistanceResistance TrainingTraining ProgramProgram Provide a stimulus. Work the muscles throughout their full range of movement so that strength gains occur in the full range of motion. Allow adequate time between training sessions for recovery and physiological adaptation to occur. It is important that exercises be performed properly with attention to posture, breathing, and adequate time given to each repetition. Perform 1 set of 10-15 repetitions for each exercise. DiscussionDiscussion ?? CommentsComments ?? QQ && AA