As winter approaches, many runners have shifted from outdoor to gyms, focusing their “winter training” on strength.
Strength training is a simple question that many people can’t answer – “Do you know how heavy dumbbells and barbells are most suitable for you and can enhance your running performance?”
Recently, the American running magazine Runner’s World invited Dr. Brad Schoenfeld, Kinematics of Lehman College in New York, to give the tips for runners to develop weight training plans and how runners should properly exercise their strength.
Runners cannot lack Strength training.
Strength training, moderation is the most important
If you want to run well, strength is very important, especially the strength of Core stability. Among experienced runners, this is already a clich é d topic.
But unlike fitness and bodybuilding, for “serious runners”, there is actually a limit to the enhancement of strength, rather than having larger muscles being better.
For runners, moderate weight training is the most important. Only when selecting dumbbells or barbells that are suitable for their weight for training can the body enhance muscle strength while not increasing too much muscle. “Dr. Schoenfeld emphasized that runners need to find a balance between endurance and muscle mass.
For endurance sports, if muscles are too large or too strong, they can become a “burden” and increase physical energy consumption during running. “If you can improve muscle strength and intensity without adding too much muscle, then it is truly good for runners, especially marathon runners
Moreover, if the intensity of weight training is not chosen properly, it may also disrupt the balance of running and cause stress on the tendons (commonly known as tendons).
Dr. Bagley, Kinematics of San Francisco State University, stressed that if runners do too much resistance training but do not relax and recover in time, their bodies are prone to injuries, because the recovery speed of Achilles tendon is much slower than that of muscles and neurons. This also means that running after weight training is more likely to cause tendinitis.
Weight training can cause slight tearing of muscle fibers before producing more muscle during recovery. However, tendons are not like this, and if recovery and relaxation are not in place, inflammation can easily occur.
Finding the right weight is the first step in training.
How many barbells are suitable for oneself?
Weight training, like endurance training, should vary in training volume and plan from person to person in order to achieve the best results.
So the question arises, how do runners of different body types and ages choose weight training that suits them?
According to Scheenfeld’s long-term research, he divided weight training into three levels – high intensity, moderate intensity, and low intensity.
The principle for determining which strength one belongs to when lifting barbells of different weights is as follows:
When a runner picks up a dumbbell or barbell of a certain weight and can only repeat one movement 1 to 5 times, it belongs to “high intensity”;
If a certain weight of equipment can be repeated 6 to 15 times, it is considered moderate;
If it can be easily repeated more than 15 times, then this weight of equipment is “low strength”.
It must be noted that each action is not reluctantly completed, but should be done in a standard posture. If the training actions are not standardized, there is no value in judgment
According to Scheenfeld’s research results, if runners want to improve their running ability through weight training, they should choose “high-intensity” weight training, repeating each movement 3 to 5 times, and training 2 to 3 groups is sufficient.
The ‘Exercise Awareness Scale’ (RPE), which is suitable for aerobic exercise, can also help runners further confirm whether the weight of training equipment is suitable for themselves.
According to PRE’s definition, if you stay at level 8 or 9 after completing 2 to 3 sets of weight training, then this weight can be determined as’ high intensity ‘and can help improve running performance
Weight training starts with the lower limbs and progresses gradually
After understanding how to choose the appropriate weight, there are several important principles for weight training for runners.
Firstly, it is a gradual process.
Novice to weight training need to be cautious of injuries.
According to Scheenfeld’s research, “high-intensity” weight training significantly improves running ability and performance, but not all runners can directly enter “high-intensity” training. Especially those “rookies” who have just entered the running circle.
Before choosing ‘high intensity’, you must first learn weight training, starting from ‘low intensity’ or ‘medium intensity’, and learn the standard posture for each movement before entering ‘high intensity’. Otherwise, those non-standard movements will not improve muscle strength at all, but will increase the risk of injury. Therefore, before practicing on your own, it is best to seek a private tutor to correct the posture
Secondly, for runners, training should start with their lower limbs in order to see results faster on the track.
Focusing on muscle group training in the thighs, buttocks, and upper and lower abdomen to improve body stability is very helpful for running, so you can choose to start with weight training such as squats, barbell lifts, and leg lifts
Finally, during the training process, muscles should be given sufficient time to relax and “recharge”. Scheenfeld suggests that after entering “high intensity”, each group of training should be separated by about 3 minutes and ensure that one’s physical fitness and condition can continue to the next group of training before continuing, otherwise it may be easy to get injured without protection.
Post time: Jul-26-2023