he strength training For runners, it serves to improve your general fitness and your performance in the medium term. We explain some techniques to achieve your goals in the medium term.
Complete strength training for runners.
First of all, remember that not everyone can follow the same guidelines in strength and/or bodybuilding exercises. Your previous state of fitness and, above all, if you have any type of contraindication, are aspects that influence. For all these reasons, it is advisable that you ask a fitness specialist.
That said, we can give some tips that can help you stay in shape and run better. Let’s see them:
1. Determine a constant period
The first thing, to do strength training with guarantees, is to determine a period. It will depend on the case or the competition you want to face, but you always have to set some objectives. And, what’s more, these objectives have to be realistic and plausible.
It is possible, for example, that you consider a training plan for 30 days. But also, whether it is for 2 or 3 months or long term. In any case, the important thing is that you have marked the how, when and how much.
2. Follow a proper diet
The proper nutrition It is equally important so that you can do good workouts. It is no secret that a good diet helps your health in general, and also helps you practice sports. However, each person has specific needs.
Here we recommend that you have the help of our dietetics and nutrition specialists who, in our centers, offer a free 30-minute session. This way, it will be easier to achieve your goals.
3. Stretch
The stretching They are essential to prepare the muscles before any effort and avoid injuries. Sometimes, we are left wondering whether they should be done before or after physical effort, and the truth is that it is advisable to do them at both times.
Thus, you will improve your performance and it will be more difficult to suffer contractures or breaks due to a sudden movement. Let’s remember that doing exercises when the muscles have not previously warmed up is dangerous.
4. Strengthen exercises in the lower body
When you go running, the exercises have to be prioritized in the lower body, since it is where the most effort will be made. Think about the hamstrings, quadriceps or thighs. What are the best options to maintain good tone and progress? For example…
- Squats: They strengthen the glutes and abductors, giving the strength necessary to improve when you run. In addition, these types of exercises are ideal for maintaining balance.
- Jumps: With variable intensity, they help the legs gain agility and, therefore, a greater response to efforts. Of course, always with discretion and clearly marking limits.
- Deadlifts: This is another way to strengthen your leg muscles. Of course, you have to do it separately, and with a recovery interval.
- short races with recovery intervals: doing sprints, once you have warmed up, also helps your body get used to it. An interval of 30 seconds or one minute may be useful, depending on the situation.
- Push-ups: Although this also strengthens the upper body, it is a resistance exercise that strengthens the body’s muscles. It is advisable to do series in each workout.
All this has to be organized, preferably, in a table that is supervised by a specialist. This way, you will be able to get the most out of your training.
5. Don’t neglect the upper body
he upper body, although it is not the most important, it also influences racing. Therefore, make series of ABS to strengthen the core or weights will serve to improve your stability; This is especially interesting if you want to make other types of exercises or competitions compatible. In the long run, that also provides better results.
6. Application of super compensation
Finally, it doesn’t hurt to remember the phenomenon of supercompensation, because that is the key in the long term. That, after an intense effort, the body gets used to it and you achieve a higher level of power and resistance than before you started. With an exercise routine that is aimed at this goal, you can achieve it.
In summary…
Strength training for running can help you, as long as you follow some guidelines. In Eurofitness centers we have all the necessary means and personal trainers. Contact your nearest center!
