There is a saying: “To be a better runner, you have to run more.” While this is true, it is an overly simplistic statement. Step up as a runner It's not just about racking up the kilometers. You need to eat enough to perform that activity, sleep enough so that the body can properly recover from training, incorporate flexibility and mobility practices to improve range of motion, improve progression, and so on.
However, if “better” means “faster” to you, The Strength training This is a simple way Increase your speed while protecting your body from injury. All are benefits! According to one Systematic review and meta-analysis Published in Sports Medicine As of January 2024, strength training with a combination of high loads, plyometric exercises, or resistance training methods can improve running economy (a measure of performance, or how much energy your body needs to maintain a given speed). Medium and long distance.
We know it's hard to make time for strength training when you're running outside, on the treadmill or on the trails. However, doing a few sessions throughout the week (even if you sacrifice an easy run) will help you improve your speed much faster. Here's how.
How does strength translate into speed?
Running is a repetitive sport. According to a study published in the journal ACSM's Health & Fitness Journal1.5 km in 10 minutes It signifies Approximately 1700 steps and each of them species Reaction forces against the ground are, on average, two and a half times your body weight, the paper says Clinical Journal of Sport Medicine.
Repetitive movement prepares your muscles, bones, and joints to absorb a certain amount of impact, but strength training helps increase your body's endurance by subjecting the tissues to additional stress. The stronger your muscles are, the more power you generate when you run. Also known as the ability to apply more force against the ground powerThe key to speed: The farther you can push off the ground with each step, the faster you can travel.
Don't you have weights? No problem. The Plyometric exercises (such as explosive bodyweight exercises, jump squats, and burpees) causes muscles to stretch and contract quickly, increasing muscle contraction and ultimately increasing muscle power. A step Consider the article Published in Sports Medicine In 2018, runners who did plyometric training twice a month saw improvements in running economy, sprint speed, and time trial (or race performance).
But still Strength training It doesn't just involve muscles. According to the study Sports Medicine In the year 2018, Drives neuromuscular enhancements, by strengthening the mind-body connection your brain activates your muscles better and allows you to access that power more quickly. Plus, working out against heavy resistance strengthens collagen, tendons, ligaments, and bones, helping you become a stronger, more durable, and stronger runner. The injury is minimal. In fact, one claims it can reduce the risk of overuse injuries by up to 50% Meta analysis Previously published British Journal of Sports Medicine. The healthier you are, the more consistent your training will be.
How to incorporate strength training
In fact, strength training does not require a large investment. A step study Published in the 2020 issue Journal of Strength and Conditioning ResearchYou can gain strength in two weekly sessions. Also, these sessions can be short: in between 30 and 60 minutes weekly Strength training may be enough to provide health benefits, a study has found. Meta analysis Published in the 2022 issue British Journal of Sports Medicine. When using VitalityTechnogym's line of strength training uses artificial intelligence to help you find the right load, sets, repetitions and recovery time, while getting 30% better results compared to classic training using equipment or free weights.
Runners can make the most of their time by prioritizing Six main types of exercise movements: Push, pull, squat, hinge, load and rotate. These complex or compound movements involve several major muscle groups and, typically, several joints, and many parts of the body must move together during movement. Running-specific movement patterns like the lunge and squat are very important, and since running is primarily a series of hops from one leg to the other, unilateral (or single-leg) exercises can help build strength, power, and development. Stability It is necessary to propel the body forward. Upper body strength is also important in terms of energy efficiency. A single session Technogym ability It gives you a complete upper body workout.
When performing these exercises, do not avoid using heavy weights. A step Consider the article Published in 2024 by Sports Medicine For fast runners, training with loads greater than 80%, that is, the heaviest weight they can lift for any given exercise repetition, is most effective in improving running economy. Plyometric training is useful for slow runners. Repeating with light weights isn't bad, but it mainly improves muscle endurance, which runners have already developed through running. Lifting heavy weights is a great way to strengthen your musclesA step Consider the article Published in 2021 in the magazine Medicine & Science in Sports & Exercise.
Don't expect overnight results. He Consider the article Released in 2024 Sports Medicine Viewed programs lasted from 6 to 24 weeks and included 1 to 4 sessions per week. According to one Scientific study Published in 2017 in the journal Cold Spring Harbor Perspectives in Medicine, some people may see improvements in aerobic capacity and gain muscle mass in 2 to 4 weeks, while others may take 8 to 12 weeks. The key, as always, is not to stop training. That Commitment Y Consistency They translate into results, and adding strength to your running routine is a surefire way to reach your goals faster than running.
