Whether you want to speed up running or lose weight, you can get some benefits through some resistance training; Here are some ways that resistance training can improve your running plan.
1. Increase running speed.
If you fail in long-distance running or marathon because of insufficient muscle strength, then you must not strengthen resistance training in time. In addition to the training of lower limbs and upper limbs, strengthening the practice of core muscles is helpful to improve and maintain the stability of running and improve the efficiency of running. Resistance walking training is especially important for long-distance races, such as half marathon or full marathon training, because as long as the physical stability and efficiency are slightly improved, the overall speed performance will be very different.
lose weight
Many people will find that this kind of exercise can reduce body fat and increase the speed of metabolism, which means that you can burn more calories during rest and training to help you change your body shape. Even, many runners will find that in their own training plan, increasing resistance training can not only increase their weight loss effect, but also help them break through the critical period of weight loss.
Improve endurance
Proper resistance training can help your body cope with stress better, so that you can continue to exercise for a longer time before muscle fatigue, which will help you maintain normal running speed and posture. Therefore, improving your muscle strength and endurance will help your muscle recover and shorten the time after long-distance running. In addition, strengthening leg muscles helps to improve endurance, which means that you can run for a longer time without feeling tired. Most people may take turns running and resistance training days, so they hardly do these things on the same day.
quicken paces
Improving your body shape and endurance can also translate it into a faster overall rhythm. After adding resistance training to the treatment plan, runners will soon see the shortening of race time. However, you don't need to spend hours strengthening muscle training like a fitness or bodybuilder. Even if you only do resistance training for 2-3 times a week 15-20 minutes, it can help you build more muscle mass.
Whether you want to run faster or lose weight, you can get some benefits through some resistance training. Reducing the risk of injury In reducing the risk of injury, it is particularly important to strengthen the training of the lower body and core. Having stronger core and leg muscles also means that you can keep the correct running posture for a longer time, which can reduce low back pain or other related problems caused by bad running posture. Many runners will have sports injuries that are almost concentrated on their knees and hips. These are basically the results of muscle imbalance or defects. If you feel pain or worry about biomechanical defects or previous injuries, professional coaches or physiotherapists can suggest specific training in certain fields. In addition to the benefits of avoiding pain, not being injured also means that you will keep the motivation to exercise, and it is easier for you to establish a continuous running habit and keep your goal as a runner.
Types of resistance training There are many different types of resistance training, and not all resistance training is the best choice for runners. For example, the improvement of muscle strength involves training methods, and the common 1-3RM training will have a greater * * effect on muscles, so the training methods belonging to muscle strength are not suitable for runners who need endurance. Therefore, not all forms of resistance training are recommended for runners to use and train. However, the training items suitable for runners are generally divided into unarmed training, functional training and endurance training, which are most suitable for people whose main goal is to improve running performance.
1. Endurance training
The common focus of endurance training is to improve muscle endurance by losing weight and doing more repetitions. When you join this kind of resistance training, you can complete 12-20 repetitions with about 70% of the maximum weight, and complete 1-3 exercises for each movement.
2. Functional training
Functional training is also very important for runners. For example, functional training actions such as lunge or one-legged squat will require the large muscle groups of the body to train with other muscle groups used in daily life. These exercises are close to the way we encounter in ordinary life sports, which can improve balance, coordination and sports efficiency, thus improving the overall performance of running posture and pace, while reducing the risk of injury.
3. Strengthen training
Through a research report on the influence of resistance training on excellent runners, it is found that the resistance training plan containing plymetrics can improve the running efficiency and speed of runners, because plymetrics training involves jumping or other rapid and explosive movements, mainly an instantaneous contraction movement of muscles after rapid and dynamic load or stretching, and it is also a muscle exercise method to develop instantaneous strength. Squat jump and one-legged jump are very common training methods.
There are many different types of resistance training, and not all resistance training is the best choice for runners. Selection of Training Plan Actually, you have different ways to choose a weight training plan, but if your goal is to improve your running performance, you should choose a training plan that is consistent with your health to minimize the risk of injury, which is called exercise prescription. In addition, for anyone with a fitness foundation, endurance training and functional training are a good choice, and almost every sport can be modified from beginners to advanced runners.
However, the endurance training just mentioned above usually belongs to more advanced sports and involves more sports risks. Although this kind of sports training can provide many benefits to runners, these training methods are more suitable for experienced runners or professional coaches. Finally, if you can't go to the gym often or don't have training equipment at home, then unarmed training is your best training method.
Common Mistakes One of the most common mistakes runners make is running too fast. Many runners have the habit and mentality of speed and competition. When you use more complicated or heavy-load training, it is easy to bring unexpected sports injuries. What you need to remember here is that you want to be a stronger runner through these training programs, so you don't need to compete with others after resistance training. Another common mistake is irregular training. If you start with a heavy strength training program, but only finish it once every few weeks, I believe this training method will not make much progress in your running, and it will also expose you to some injury risks. On the other hand, if you start regular training from a small weight and gradually establish the foundation of muscle strength, your grades will be improved.
Reference///runtastic, issaonline
Editor//David