Runners have turned very judicious today in choosing their exercise regime. They very well know that undergoing an exercising regime doesn’t mean gaining loads of muscles. Besides that, you should be very careful that your training routine is not making you prone to any injuries. Make sure you are having a good workout that makes you stronger and end up making you feel better about your fitness-level.
Based upon the body parts you need to strengthen and choose the strength training. If you combine strength training and resistance exercises, you can easily attain a lean-look physique that you aspire to achieve. Experts recommend that if you put strength routine on high priority, you can get good results.
The goods of strength training regime
The professional runners recommend that you can be a strong and a long route runner if you increase your strength training. Resistance training has sufficient impact in making you an agile runner.
Varied researches were done to study the impact of training exercises on the athletes. In a study, different groups were formed based upon various types of training:
- Running group
- Strength circuit training group
- Running and strength circuit training group
- Control group
The people who participated in these groups were subjected to run for few kilometers and later the effect of training was observed on their performance. Some unique trends were being observed by the researchers that running workouts before the circuit strength training immensely improved the performance. Not only that, the muscle power too was seen to be improved.
Benefits of muscle training
There are several benefits of strength training exercises:
- Strengthen the body
- Saving you from common injuries
- Defending your body from cramps
- Increasing you running pace (use a pace calculator to assess this).
These benefits can only be achieved when proper mix of exercises, both for the upper body and the lower body is combined appropriately.
A detailed strength training exercise routine
It should be kept in mind that a variation in the exercise regime should be adopted such that all the body muscles can be focused upon. If you go on neglecting some muscles of the body then be prepared to suffer the cramps. Certain facts should be kept in mind that even if you are an off-season runner for any point of the year, make sure you are in proper touch with your exercises.
We have got a sample exercise program designed for you to give you a glance of what should be an ideal exercise routine:
- Center planks
- Side Planks
- Walking lunges
- Donkey Kicks
- Step Ups
- Calf Raises
- Medicine Ball Twists
- Standing Tricep Dumbbell Raise
- Side Leg Raises
- Bodyweight Squats
Ideally, these exercises are meant to be done vigorously during the off-season but when you are in the performance era, try to off-load your exercises and be a little relaxed. Your strategy counts in evolving you as a strength runner. The above routine stands perfect for those who do not want to have a heavy machine centric exercise.