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Strength training plays a vital role in helping runners achieve peak performance and prevent injury, which is prevalent in the running world. Mainstream strength training workouts for runners are antiquated, with new approaches relying on both basic movements and sports specific exercises that emphasize strength, balance, and power, with short workouts 1-2x per week.
Reduces, or eliminates nagging hip and low back pain, shin splints, Achilles tendonitis, and heel pain. Studies find an inverse relationship between injury risk and the number of years involved in athletic activity.
Research suggests that running injuries could be cut by around 25 percent with strength training, but that is a conservative estimate (Sport for All: Sport Injuries and Their Prevention, Council of Europe, Netherlands Institute of Sports Health Care, Oosterbeek, 1989). Running economy, which is the steady state oxygen consumption for a given running speed, improves with weight training.
Lack of upper body strength, not lower is often responsible for slowdown towards the end of a run. Runners who strength train report that running feels smoother and they can maintain higher speeds with less effort.
Myth #5 – Soreness from lifting weights will negatively impact running performanceReality – The first 1, or 2 workouts may lead to soreness, but subsequent sessions with the right workout routine should not cause unnecessary soreness, so running will not be affected. Stride length, which is the dominant factor in running speed is a function of strength, power, and flexibility. Trying to unnaturally lengthen stride length will cause over striding, or braking action which will slow you down.
The speed at which an athlete can sustain while running at their VO2 max is a more reliable predictor of performance than simply VO2 max. Short workouts that improve strength, power, & stability (20-30 minutes, 1-2 sets per exercise, 5-10 total exercises).

Research with over 1100 adults shows that two strength training sessions per week is about 85 percent as productive as three strength training sessions per week. Here is a sample workout routine I put together for you that helps strengthen your hips, core, upper body, and improve balance. You can alternate pressing with each arm, or both together.  Beginners should use a stable bench for this exercise, or complete pushups.
Advanced- complete with one leg.  Beginners can do hip extensions on a flat surface without an exercise ball.
The above workout routine uses basic movements that will help strengthen your entire body and prevent injury. If you need to emphasize any particular area of your body more, you can simply add more exercises. I want to send a special thanks to Kafi Drexel and the NY1 news team for having me on (again) as a fitness expert.
If you enjoyed this guide, I encourage you to join my email list so I can keep you updated with fitness and nutrition tips.
Please leave a comment below and let me know what you think of the “Strength Training For Runners” guide! This is my printable p90x workout calendar, this calendar is a critical piece of the BeachBody workout system. Relative newcomers to a sport are significantly MORE likely to be injured than individuals who have been training for many years (American Journal of Sports Medicine, vol. Running requires your right arm works with your left leg, and vice versa in a counterbalancing fashion to propel you forward.
Increasing the force produced without increasing the time it takes to produce the force increases running speed and economy.

Begin with just two strength workouts per week, on days when you do easy to moderate effort training runs.
It allows you to keep track of what workout is next and when the workouts change so you benefit from muscle confusion. Reality – The ability for endurance athletes to gain muscle is severely limited because the high volume, endurance nature of the running programs. While running is very important for increases in running economy, strength training is also important. I did the workout this morning, adding in some of the additional exercises you mention, and did them as a circuit.
Increasing strength is most likely NOT due to an increase in the size of muscle, but an increase in neuromuscular adaptation (ability of muscles to work together). I like the custom calendars the best because I can print them off and cross off the workouts as I do them.
The calendar has three different phases to follow the classic phase, the lean phase, and the doubles phase.
If you were starting out with p90x for the first time, I would recommend following the Lean Phase. I should mention that all the workouts are hard, that is why they are so effective at getting you back in to shape.
Please let me know if you looking for any specific type of workout calendar and I will add them to the page.

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Author: admin | 30.10.2013

Category: Workout Videos

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