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Published on April 6, 2018

Why Strength Training for Runners Increases Performance (and Prevents Injury)

Why Strength Training for Runners Increases Performance (and Prevents Injury)

Most people turn to running when they are looking for an exercise that gets them outdoors, provides a mental escape, and packs a major load of health benefits to boot.

Because running is already a full-body exercise with a heavy cardiovascular component, many athletes fail to look outside of it for additional training that compliments their efforts.

Strength training for runners is also vitally important for performance and injury prevention.

This guide will provide you with a solid reasons as to why you should be incorporating strength training moves into your program.

Read on to discover the many benefits of strength training for runners.

Getting Started with Strength Training

Athletes that are dedicated to the running–whether first staring out, or as an experienced, competitive runner–will often feel that they do not have the time to incorporate strength training into their planned sessions.

Find Time to Gain Strength

Training for endurance events can be scheduled as often as four or five times a week.

With that dedication of time, it can be easy to feel overwhelmed at the idea of adding strength training to the mix.

You can slip in a few bodyweight moves at the end of a short run, or include resistance training as part of an active recovery day.

Either way, it is imperative that you make time to focus on performance-enhancing strength training moves to build muscle endurance and prevent injury.

Strength Training: Not Just for Bodybuilders

It is a common misconception that you can either be a strength athlete or an endurance athlete, but not both.

It may be true that at the elite, competitive level it is very difficult to excel in both endurance and strength events; however, each form of training has its place in the other’s program.

Professional sports players, for example, spend a comparable amount of time in the gym strength training as they do on the field performing drills.

Strength training, also referred to as “resistance training,” is the process of improving the efficiency of these systems working together to increase the power and speed at which your body preforms the tasks you ask of it.

At the same time, strength training reduces the strain and pressure your body is under during the same movements.

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The Mighty Muscular System

The muscular system is one of the seven major systems of the human body; every movement your body makes is a result of the muscular system placing pressure on the skeletal system. [1]

Muscles are connected to bones using connective tissues such as tendons and ligaments. As the muscles contract and relax, the bones are moved, pivoted, and rotated to perform the desired movements.

Your muscular system is able to perform work in three different ways:

  1. Muscles can perform eccentric movements when they lengthen, or push forces away.
  2. Muscles can perform concentric movements when they shorten, or pull forces towards the body.
  3. Muscles can perform isometric work: they can hold weight as it is without any change to their length.

An example of this might be a person who performs manual labor as part of his or her daily professional work.

They lift, move, and hold heavy weights each day to perform their professional, everyday tasks.

Strength training for this worker would not only make these tasks feel easier to the worker, but they would also strengthen the body’s muscular, skeletal, and cardiovascular systems to a point where these tasks actually become safer as well.

As a result, this person is less susceptible to injury and their job performance can be greatly improved.

Additionally, they are able to move more quickly, carry heavier loads, and will become less fatigued throughout the work day.

How do you know what exercises are best for you and your running goals?

The many characteristics of the muscular system can be overwhelming.

There are specific exercises that will train your body to perform the three types of muscle movements; so, how do you know what you should be doing?

The truth is there are many exercises that you can do to help you strengthen your body. There are so many, in fact, that it is hard to know where to begin.

The goal is simply to make your body stronger so that it can perform to tasks you give it with more efficiency.

In short, placing any additional load on your body will help achieve that goal. Following a specific program, however, is like having a roadmap for the quickest and most efficient way to get there.

On an anatomical level, strength training carries multisystem benefits. Your muscles will increase strength with which to move additional loads.

The bones of your skeletal system will become stronger and less brittle, a common problem in older women. You cardiovascular system will improve as your heart adapts to the increase in blood volume and heart rate.

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All in all, strength training carries as many total-body benefits as running itself.

How Does This Apply to Runners?

Running places a huge demand on your body.

Your heart rate increases, the blood flow rate through your system increases, and your muscles and joints absorb the shock of each and every stride.

The same way resistance training for the manual laborer mentioned above will help increase his work performance, strength training for runners will do the same on short daily runs, as well as on long hauls and race days.

Running, in terms of the pressure and demands it places on the body can be repetitive.

The force of your body coming down on your knees, the tightening of your core to keep your balance, all of it is a constant demand on the body that requires each system within to work together in perfect harmony.

Injuries happen when there are imbalances within the system and one part of the machine is forced to compensate step after step after step.

Strengths training keeps your body’s systems in balance.

It keeps your muscles strong and your tendons and ligaments agile to accept the forces placed upon them; and, when done correctly, it can identify weaknesses before an injury has the chance to occur.

The Benefits of Strength Training for Runners

A body placed under any repetitive force will adapt. It is that simple, unfortunately.

As you perform the same movement over and over again, your body will begin to become more efficient at repeating that movement.

As a result, your body’s muscles grow less, strengthen less, and the benefits of the motion are reduced over time.

On the bright side, this adaptation is the reason why as you continue running, you can begin to run further and further each week.

A strength training program that works in sync with your running schedule can keep the progressive overload necessary to maintain the positive changes you saw at the beginning of your program.

Increase Your Performance

Balance, strength, and speed are three of the main components of running.

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Any exercises that focus on one of these three areas would be beneficial to runners.

Core Exercises

Core exercises such as planks, leg lifts, and many yoga poses will strengthen the body’s stabilizing muscles.

As you run, this can reduce sway from side to side, minimize back pain, and increase running efficiency.

The lower abs are used in running to pull the leg forward and up at the beginning of each stride. Leg lifts especially can help strengthen these muscles and reduce fatigue during this particular action.

Leg Exercises

An increase in leg strength will undoubtedly lead to faster run times.

Long distance endurance racers may not see their speed as strength, but strength and power training can greatly improve running performance by increasing muscle endurance for long runs.

Squats, leg curls, box jumps, calf raises, and lunges are all good options for increasing the muscle strength and explosive power of the quadriceps, hamstrings, and calves.

Strength Training on Cardio Machines

As mentioned earlier, running can sometimes place grueling, repetitive stresses on your joints, especially when you are dedicated to running four or more times each week.

As an alternative, you can easily get a significant strength workout on an elliptical or stationary bike by using the high resistance and incline settings on the machine.

By swapping one short run each week to a workout of equal exertion level of a different format, you will create muscle confusion in your body and counteract the running adaptations in your body.

The high resistance and steep incline (if available) are a great strength training workout for your legs and arms. Furthermore, short periods of increased speed and intensity, also known as interval training, can aid in your cardiovascular training as well.

Strength Training in Runners Reduces Off-Time Due to Injury

The most common reason runners give for foregoing strength training is a lack of time; they often feel their training time is better spent logging miles on the roads or trails than in the gym.

The truth is, preventable injuries due to overuse, under-recovery, and muscular imbalances will take you out of the sport for far more time than alternative training ever will.

It is worth the time spent now on maintaining a healthy internal balance to save the time you may spend recovering from an injury down the line.

Full Body Workouts for Fast Results

For athletes who want to most bang for their buck in terms of injury prevention without taking too much time away from their running, full-body workouts are the way to go.

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Bodyweight exercises such as push-ups, burpees, squats, walking lunges, mountain climbers, and plyometric moves can burn calories, increase cardiovascular performance, and increase strength while exercising stabilizing mechanics and maintaining the injury-preventing benefits of cross-training.

Strength Training Doesn’t Equal Bulk

It would be imprudent to ignore that some people run because they want to maintain their weight and achieve a certain appearance; not every runner is ramping up for competition.

Elite endurance athletes are often known for having long, thin, sleek bodies that seem to move with weightlessness.

For runners who got into the sport for body aesthetics, strength training is a turn off because of the popular belief that with muscular strength comes a larger, “unfeminine” body frame; this is blatantly untrue.

The Difference Between Strength and Hypertrophy Training

Hypertrophy, or the literal growth of muscle in size, and strength are NOT the same thing.

Strength and hypertrophy are actually two different goals that are achieved with two different methods of training.

Strength training, when done properly, results in what most people refer to as the “toned” look.

Usually, the definition you see in muscles is actually a result of body composition and body fat percentage and not strictly due to increase muscle mass or strength.

Make Strength Training a Priority

It is understandably hard to find time to fit in even 30 minutes of strength training each week in addition to the tens of miles you may already be running.

However, dedication to these strength training sessions three to four times each week can increase your running performance exponentially.

As your muscles grow stronger you will find yourself less winded coming over hills that used to slow you down.

You will be able to run further with less fatigue because of the improvement in muscle endurance, and you will beyond a doubt be less susceptible to injuries that common among endurance athletes.

The balance and stabilization benefits you will get from core exercises will help your body move more fluidly, reduce back pain, and increase recovery time between runs.

Finally, just as you would never skip a proper warm up or cooling stretch before and after a long run, you should not ignore the injury-preventing benefits of strong, balanced muscles. They are built to carry the load of your body over all the miles you run.

For more tips and tricks on how to stay healthy, follow us on Twitter! Also, check out Dr. Jamie Schwandt’s article on an amazing strength-training move, the Power Pushup .

Reference

More by this author

Lisa Patten

ACE Certified Personal Trainer and Professional Fitness Writer

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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