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Realize Fitness Articles
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Benefits of Strength Training for Running

By Greg Lennox

This article is all about how resistance training can help men and woman of all ages and all running abilities. When done correctly, strength training can give you an edge in terms of speed as well as preventing injury!

Strength training can increase muscular endurance which will help you hold good running form throughout your run. This will allow you to move more efficiently, conserve energy and improve performance! Training with weights can also add power to your stride making you a faster runner!

Things to consider before starting a strength training program to improve running include:

  • Technique & Form - this is a key element in any training program. Make sure you use correct technique and form. This will help give you the results you strive for and reduce your chances of injury. Keep good posture throughout the movement and move the weight under control eliminating momentum and swing!
  • Breathing - This can help you produce a controlled movement during each exercise. Breathe out on the exertion phase and in on the return phase.
  • Repetitions & Sets - You want to be looking at doing 8-12 reps of 2-3 sets on each exercise in your program. The 8-12 rep range will give you a mixture of muscular strength, endurance, power and definition. If you can’t perform 8 good reps with correct form and technique, the weights too heavy but if you can do more than 12 then it is too light and don’t be scared to push yourself and go up!
  • Types of Resistance - There are plenty of different types of resistance available including free weights, machines, cables, bands, kettlebells e.t.c. I personally feel you should be working towards free weights and cables as you will get a more balanced workout where each side will be worked independently but also it is more effective as it brings in more stabiliser muscles of the body challenging you a lot more.

Exercises you will benefit from adding to your resistance workout:

  • Press-Ups
  • Pull-ups
  • Dumbbell Bench Press
  • Prone Pull Overs
  • Shoulder Press
  • Shrugs
  • Bicep Curls
  • Dips
  • Squat
  • Lunge
  • Calf/Toe Raise
  • Leg Extension/Leg Curl
  • Ab Curls/Oblique Curls/Plank

A lot of these exercises can be done at home as well as the gym. To find out how to do these correctly checkout the exercise section:

If you are still unsure, have a chat to a gym instructor at your local gym or contact myself @ Realize Fitness

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