I don’t need to strength train, I’m a runner. Every operating newspaper consists of some type of weight training routine Almost. Whether it is perfunctory core routine comprising planks and side planks or a more comprehensive leg routine of lunges, single leg squats, and plyometrics even; month it is part of the content every.
But do most joggers actually do any of these routines? Is resistance training in virtually any form part of their training program? And is there to be? With limited time the very first thing most recreational joggers drop is a weight-training exercise program, then if they are doing any acceleration intervals or track work that is the next thing to go if time is brief.
- 13-06-2015, 07:01 PM #15
- High blood pressure or hypertension
- Levels of cholesterol are reduced
- Skin rashes, brown blemishes or spots
- Steep for approximately 5 – 10 minutes
- A little honey, maple syrup, or stevia to sweeten (optional, mango provides enough lovely for me personally)
Most joggers training for half marathons and marathons will have an extended slow run normally at a weekend, they are loathed to drop this, but if they have to this will be the next thing to look. Until all these are left with is the standard 4-5-mile moderate run, which are relatively easy to fit in, but of the many training sessions achieves minimal amount. This should be the first thing that is decreased. So with limited time, could it be worth integrating resistance training into the program.
But Kenyans Don’t STRENGTH TRAIN? It is well documented that Kenyan athletes generally don’t lift weights (Tanner 2008, Finn 2012). They are doing intervals, fartlek, track work, they run up hillsides, and they live at altitude however they don’t strength train. So, if someone of the greatest long-distance athletes in the world don’t lift weights why should you? Isn’t Running Hills Like WEIGHT TRAINING?
Some running coaches like Brad Hudson don’t believe in strength training for joggers. Hudson thinks hill sprints are all the weight training that athletes need. Much like weight training, Hudson considers hill sprints shall strengthen muscle and connective tissue, prevent injury hence. In addition, he calls them ‘muscle training’, they help neuromuscular adaption and should make your running better and improve running economy. Hudson outlines how to do them here.
In essence you are doing short 8-10-second sprints up a hill with a gradient of at least 6% (or if you are like the majority of people just find a hill that appears steep). You build up to 10 sprints. They key is these are not hill repeats, they are all out efforts, so recovery time long is, 1 minute or even more, or an easy walk back to the start between reps. You would do that session twice a week.
For most distance joggers this is a great session to incorporate into your training. It’ll add much-needed power and quickness and it is a relatively short program. Although Farahs actual program isn’t outlined, a hint can be got by us of it from the quote above, I’ve also seen TV footage of him doing front squats and single-leg work. Also, the quantity of time specialized in strength training implies that Farah wasn’t just doing one session a week. The results of his program are there for any to see, nobody else could live with him on the ultimate lap of the 5,000m or 10,000m in the London Olympics.