STRENGTH TRAINING: THREE BENEFITS FOR RUNNERS
Unfortunately many amateur runners do not have a training plan and do nothing that always run the same way.
The pounding from running puts an immense strain on the body. If the muscles aren’t prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue.
Over time, overuse injuries including shin splints, stress fractures, and “runner’s knee” can force even the most dedicated of runners to miss their trainings.
To reduce the risks and another benefits, tnclude a strength training program is critical for runners. Discover more about this:
1.- IMPROVE YOUR RUNNING ECONOMY
According to a Study conducted by the Norwegian University of Science and Technology strenght training would have a direct impact on your running performance.
This research examined the effects of strength training in runners and their effects on running economy (unit that measures how efficiently a person uses oxygen while running at a certain pace) and time to exhaustion.
To do this, 17 well-trained runners (9 men and eight women) were randomized into two groups, those who would begin to include to their normal routine exercises full force (4 sets of 4 reps, 3 times a week for 8 weeks) and those without strenght training.
The results showed improvements in running economy (around 5%) and time to exhaustion.
STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF. Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1089–1094, 2008. Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V˙ O2max) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined. Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in V˙ O2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters. Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among welltrained, long-distance runners, without change in maximal oxygen uptake or body weight.
2. PREVENTS INJURIES
As we explain early, the pounding from running puts an immense strain on the body. Strength training can provide a defense against these: strengthen the muscle fibers and ligaments and tendons become stronger.
Also when an injury occurs, a good level of strength in your legs, probably decrease its severity and time to rehabilitate you.
3. INCREASE YOUR POWER AND SPEED
Power is the ability to generate high amounts of force over a short period of time. So while your strength refers to how much force your muscles can exert, your power refers to how quickly that force can be exerted.
Strenght training can help you to increase the strength of your legs and help you to run faster.