Strength training and conditioning has many fitness and health benefits for beginners as well as athletes of all ages and backgrounds. The strength and conditioning training is beneficial for increasing muscle mass, expediting weight loss, improving bone strength, etc. The list goes on. For runners, strength training and conditioning is their best ally.
Here are a few of many reasons to strength train as a beginner or experienced runner:
• It fixes muscle imbalances: It can help correct muscle imbalances and mobility issues—the root cause of many an overuse injury. In other words, strength training can help safeguard your body against injuries.
• Boosts Power Output: Strength training and conditioning improves power and explosive strength, which in turn can help you improve your running form and efficiency.
• You Won’t Bulk up: With strength training and conditioning you’ll able to boost your muscle strength and density with no drastic increases in muscle mass and weight.
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Runners who add three days of strength training to their weekly program increase their leg strength and enhance their endurance. Runners with better endurance can run longer—and burn more calories.
If you are a runner and your goal is to improve your running performance, you should be doing strength training twice a week. The optimal strength training frequency is 2-3 times a week.
While most forms of strength training can help improve overall performance, adding heavy strength exercises, in particular, can make you faster during the final sprint of a race.
There are over 600 muscles in the human body and it would be impossible to train them all in one session. The best way to train is to split your routine using different muscle groups every day.