Although runners are running, day in day out, , they need to do other workouts. Runners need strengthening exercises, which come in handy not only in preventing injuries, but also in making them stronger , swifter and more efficient. However, they s should do different strength training than the ordinary gym workouts . They should put more emphasis on the primary muscles that enable them to maintain good balance. Besides the strength training, runners must maintain a healthy, balanced diet to ensure they get sufficient nutrients to fuel their body and aid in muscle recovery and growth. Also, a dose of steroids may be useful to complement the exercise regime and diet. A runner can buy steroids from trusted sellers like steroide shop to get a high quality product .
The following are some critical issues relating to runners’ strength exercises :
The best exercises for runners
For an activity to qualify as strength training , it should have the following features:
- An injury prevention mechanism that emphasizes the main need of runners – building the strength of glutes and hip
- Involve several parts i.e. be a compound activity with multi-joint motions such as squats
The most significant benefit of strength training for the majority of runners is the reduction of injury risk. This comes as result of developing stronger muscles, connective tissues and enhanced endurance when fatigued .
Some highly-rated strength workouts for runners include squats, planks, push-ups, deadlifts and lunges.
One thing that stands out about the strength exercises outlined is that they are simple, common movements that any runner can comfortably do. To break the monotony and keep the training exciting, you can do variations of each.
Frequency of training
You don’t have to train for several hours each day. Many runners derive tremendous benefits from working out for about 20 minutes, three and five times per week. In fact, less than 20 minutes on some days can be similarly effective. An effective strategy is the ‘sandwiching’ plan, where a runner slots in their run between a dynamic warm-up and strength training. An example of this is to schedule a core workout gym session, such as a pike workout, and a bodyweight workout that is specifically for runners, like the stilleto routine. In short, before every run, do a dynamic warm-up routine, then after every race, do strength training. If you wish to do heavy weightlifting in the fitness centre, you can do it twice per week.
Strength training for upper body
The workouts detailed earlier focus on the lower body and the core. However, to be an excellent runner; you need to be an excellent athlete – i.e. you need to ensure all parts of your body are strong. To complete whole-body strengthening, incorporate push-ups, pull-ups and chin-ups into your exercise regime to strengthen the upper body . All these do not require gym equipment . For a simple home gym, you need a resistance band, a ‘door gym’ for push-ups and pull-ups and a medicine ball.
Bulking from strength training
Strength training cannot make you bulky, as is the concern of some runners. It’s difficult to build up muscles when you are running frequently.