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STRENGTH TRAINING FOR RUNNERS
Want to combine running and strength training? In contrast to most sports, the performance of long-distance runners is limited by the intake and utilization of oxygen. When you run faster, your oxygen needs increase. Sound logical so far? If your need for oxygen exceeds the supply, the body switches to anaerobic energy. Lactate is formed and the runner gets tired. The more muscle mass you have, the more oxygen you need. As a result, many runners avoid strength training. If this is your attitude, you should reconsider. Targeted strength training for runners can make you healthier, stronger, and faster, and prevent injuries. Runners often have muscular dysbalances, because the same muscle groups are always used when running. Shortened hip extensors, weak gluteal muscles, and poorly defined shoulder girdle muscles are typical for runners.
The exercises below represent a classical circuit training for runners at any level, may it be for beginner or advanced. In all, you will go through three sets. Keep your breaks under 20 seconds. That guarantees that you will be working your cardiovascular system. Make the best of your training by demanding as much as possible from yourself in each interval. At the end of each exercise, you should feel fully exhausted. But remember: Correct execution is your first priority.
How often should you do strength training for runners?
Your primary goal is probably to increase your running performance. So strength training should only be seen as a supplement. For optimum results, run through your strength training circuit 2-3 times a week alongside your training runs.
LOOP BAND GLUTE BRIDGE
Effect: Strengthens the entire back chain. This includes the lower back, the gluteal muscles, and the back of the thighs.
Execution: Start by lying on your back with your legs pulled up. Bring the band just above the knee on your thighs and put it under tension. Your arms should lie loosely next to your body. Lift your hips off the floor and stretch them up as far as you can. Hold this tension for a few seconds before letting your pelvis slowly sink back to the floor. Shortly before your buttocks touch the floor, repeat the exercise. Keep the band under tension throughout the exercise.
Repetitions: 12-15
Sets: 3
Tip: To make this strength exercise for runners even more intense, stretch one leg into the air and pull your toes to your body. Be very sure that your pelvis stays straight.
BANDED OVERHEAD SQUAT
Effect: A whole-body strength exercise that builds strength, balance, stability, and mobility.
Execution: Stand in an upright and shoulder-width position in the middle of the MULTIBAND. Grasp from the inside through one of the loops and then stretch your arms upward. Push your pelvis back and make the deepest knee bending movement possible. Your arms should stay in position throughout the exercise. Push your knee towards your little toe and hold your upper body as upright as you can. Push your shoulders back and down.
Duration: 60 seconds
Sets: 3
Tip: Tighten your hips and buttock muscles to control the movement of your hips.
CLAMSHELL
Effect: This stability exercise improves the stability of the hips during running and also while standing. Execution: Fasten the LOOP BAND over your knees. Lie on your side and bend your hips about 45 degrees. Left your upper thigh and rotate it outward. Stop shortly in the final contraction and feel the tension in your buttocks before lowering your thigh again.
Repetitions: 60 seconds per side
Sets: 3
Tip: It is important for the inner edges of your feet to stay in contact throughout the exercise and for your pelvis to stay stable.
ROLLING PLANK
Effect: Strengthens the trunk for a healthy running posture.
Execution: Put yourself into the plank position and place your forearms on a BLACKROLL®. Your palms should face the ceiling. Pull your navel toward your spine and tip your pelvis forward a little. Push your elbows onto the BLACKROLL® so that your shoulder blades slide forward. Roll back and forth over your entire lower arm.
Duration: 60 seconds
Sets: 3
Tip: Breathe slowly and smoothly while executing this stability exercise. Don't hold your breath.
PALL OF PRESS
Effect: Strengthens the diagonal stomach muscles.
Execution: Attach the SUPER BAND to your side at hip height and hold the end firmly with both hands. Start on one knee, with the farther knee upright. Your other knee should be directly below your hips. Pull your navel toward your spine and tighten your buttocks. Now stretch your arms forward while keeping your shoulders low. Hold this position briefly and then return to your starting position.
Duration: 60 seconds per side
Sets: 3
Tip: The movement comes exclusively from your shoulders. Keep your trunk stable.