As a runner, stepping into the weight space can feel completely threatening. Muscle training Free from the time it takes to record the mile Base construction. In fact, the two must go together. Your goal is to have a big advantage if you crush your first 5K or shave time in a marathon PR.
“Strength training is one of the best things that runners can do to improve their performance. Prevent injuryFaster TS fitness In New York City Runner.
Unfortunately, there are many wrong information about strength training. Runner is surrounded by the weight. Therefore, in order to confront the rumor, we knocked on running coaches and trainers to destroy and discuss the most common myths of muscle training from customers.
Xinhua 1: The weight lifting weight will make you a large quantity and slow down.
Al Hernandez, a RRCA Level 1 and 2 certified coaches, sets up “bulk up” straight only if you train and eat like a bodybuilder to create a muscular physique. Mile marker coaching. This means that you are eating a strict diet that will help you spend several hours a day in the gym and make muscle masses.
As you concentrate, the runner’s lifting approach will look different. strength building. TAMIR can improve performance and improve running efficiency, making it more elastic and more powerful on each stride, Tamir says.
Strengthening some primary muscles will help someone improve performance and get faster. posterior,,, HamstringAnd core. If you hit the gym for the day of the leg, it will actually be more successful. Faster runner-To you can leave a “too bulky” fear.
Myth 2: The runner must focus only on low weight and high staff.
Starting Lifting Light will help you nail the proper mechanical ball, but it’s time to evaluate your goals when you’re comfortable in the gym. Irina StiznyDPT, RRCA certification coach and founder Runrocketp and well -being.
To increase the strength, you need to increase the lift load. Lifting of endurance style (low weight, high staff) may help to become stronger, but it does not necessarily build the power or elasticity needed to improve the performance as a runner.
When you lift it up to increase the strength, you have too much bulky or weight, so you don’t have to feel almost heavy. Instead, there are several ways to approach your lift: one of the RPE (RATE OF GPE) or one of the reserve staff, Tamir says.
If you train based on RPE, you can use 1 to 10 scale to measure how difficult the lift is and 10 indicates full effort. You need to take weight that feels like 7 or 8 out of 10 to increase your strength.
If you are working in the reps, ask yourself. Can you repeat it twice? You want to work until the point where a few staff in the “reserve” remain. You don’t want to go failureBut I’m working fatigue Still important.
Myth 3: Runner does not require upper body strength
Strong buttocks and hamstrings can do a lot of work for running performance, but they can’t ignore the upper body.
RRCA Level 2 Certified Run Coach, ACE certified private trainer and owner Erica Covielo said, “Running acts are more than legs. RUN FIT Stoked.
Constructing a strong upper body will help you to support Appropriate run. For example, it can help you not to clump until the end of the long -term or race, so you can slow down. Strong core can also help to support stability and to reduce fatigue for miles. In other words, I see a positive return Whole body training.
Myth 4: You can be too sick and injured to run.
COVIELLO is normal to feel a little painful at a time, but good muscle training plans and proper forms will be fully charged from injuries. Listen (or all forms of exercise) Microware In muscle fibers, and when this tears are healed, muscles build up. Feeling pain from it is normal, and in general, it is not a sign of an injury that interferes with running.
Instead, there are many ways to help avoid injuries. For example, if you add a single leg movement to the plan, such as lungs, step up and Bulgarian split squat, you can see which side of the body is stronger than the other. Then, by minimizing this imbalance, stizny says that the overall stability can be increased and the risk of injury is reduced, Stizny says.
If you feel constantly painful or you have been injured, consult your personal trainer to check the form and see if your plan is matched with your health level and goal. COVIELLO says that a certified running coach can provide advice on small changes that can take a look at the training schedule and benefit from pain.
Myth 5: Weight Lifting does not help get faster
Regardless of any type of runner, the weight lifting weight can help until the Mara Toner, up to 5K lovers. Improve speed. If you are a short distance runner, building a fast twitch muscle fiber (like weightlifting) will help you explode in the block or take off from a sprint.
Marathon players can affect speed by relying on power to expand hills and maintain forms throughout Gyeongju, Hernandez says. COVIELLO adds muscle strength to help you delay your fatigue, COVIELLO adds.
Also, research has been published Sports Add strength training to endurance work can help you improve the economy, which can be more efficient and faster runner. Studies show that high loads can be trained and fly Olim can be particularly helpful.
Stizny said, “The running has changed completely since I started to lift it consistently.
Can I get it faster if I lift it up in another way? increase stability. If you are running with the greatest efforts and can explore obstacles such as a pit that is dent or unstable, Hernandez adds to the speed and reduce the risk of injuries such as falls or ankles.
Myth 6: You have to spend several hours at the gym to see the benefits.
Each training is the purpose and the same is true for robbery sessions. Suitable for the exercise they understand in the plan, to support your run goals, and to feel that you are not tired or overloaded.
Stizny recommends training twice a week in the race season, and in the offseason, it is more elastic and more elastic for 3-4 days per week.
In fact, research shows the most important content in seeing the advantages of strength training. It even shows how much time you spend on weight, how many repetitive or sets, or gymnasiums. The key is simply consistent. In other words, it means to play at least two sessions every week.
When you are in the gym, you should always focus on quality than the quantity. If you work efficiently without spending an hour, you can do a solid exercise in 30 minutes. Stizny focuses on small and single joint movements such as calf or biceps curls, which can help simplify the session by performing complex functional movements such as single legs or bent rows.
Short and intentional robbery sessions will help you build a flexible body over time. This will not only be a stronger runner, but also help to support the health and longevity of sports. Research shows that consistent weight training can be helpful. Improves bone density and Lower the risk of running injuries.
Jordan Smith is a writer and editor with more than five years of experience in health and fitness news and trends. She is an published author and studied for personal trainer certification and has become an unintended corona virus expert over the past year. She previously worked at Health, Inc. and 605 Magazine and was editor -in -chief of the university newspaper. Her love for everything outdoors grew up on the black hill of South Dakota.
