Weight Training for Runners...
In developing an ideal 'weight training for runners' exercise program, it is necessary to utilize ranges of motion that are neglected during running.
Many people will say that there is no better exercise than running. They'll say that men and women of all ages and abilities can participate.
They'll say that despite the impact and injuries that some experience, that our bodies were made for running.
Some might even say that barefoot running is the only way to go.
What they may not tell you is how detrimental the runner's "shuffle" is to our joints, posture, and flexibility.
That isn't to take away from the accomplishments of the world's greatest long distance runners, but if you're more of a running enthusiast who participates just to stay in shape or as a weekend warrior, your body may experience more harm than good without a comprehensive weight lifting program.
If you're one of those men or women "running my first 5k", then this is important.
Understanding Running, Flexibility, and Strength Training
Most runners don't really run - they shuffle.
Go to the local track on any given morning and you'll see what I mean.
If you're a shuffler, none of the three major joints of the lower body (hip, knee, ankle) are brought through any appreciable range of motion.
And, if you've got a desk job or sit most of the day when you're not running for exercise, those 3 joints see even less action.
To top it all off, a large percentage of running enthusiasts neglect weight training for the lower body.
Important exercises like the lunge, squat, and even the deadlift exercise are too often thrown out the window.
The result is that none of the major muscles nor the joints of the lower body are forced to carry resistance that would strengthen the muscles and joints through the ranges of motion necessary to create increased strength, endurance, and stability.
It's also important to note that weight lifting when done properly will help to improve the flexibility of the muscles and mobility of the joints.
Comprehensive Weight Lifting Programs
Comprehensive programs for weight lifting women and men should include:
- general and specific warm-ups
- core exercise and activation
- injury prevention exercises
- total body resistance training
- heart rate conditioning
- an appropriate cooldown
- and flexibility training
Each of these areas will play an important role in one's ability to run more efficiently while avoiding injury.
Even including basic weight lifting exercises twice per week can have a profound impact on your durability, strength, and function.
If you know something is missing in your weight training for runners program, make it your goal this week to add in one stretch or exercise from just one of the bulletted points above. You'll be on your way to your most comprehensive fitness program soon enough!
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