Strength Train to Win Your Race
Running a few 5K races this summer is an excellent way to challenge yourself. Once you’ve decided to start racing, you should incorporate training runs and cross-training into your regular workout routine. Combine running, strength training, core strength, and other forms of cardio into your routine to improve your performance when race day arrives.
Make your training fun and challenging by tracking your distances and times for each training run. Incorporate indoor and outdoor runs, sprints, hills, and distance to keep training runs interesting. When it’s time to strength train, be sure to work the entire body as opposed to focusing only on your legs. The running motion incorporates upper body, lower body, and core muscle groups and training
...individual exercising. The use of exercise balls has become very important in training such as flexibility training and for balance as well. When using any type of fitness equipment it is always important to seek professional advice as the improper ...
I found two studies that talked about strength training and running being used together in a training program. In the first study, it was found that explosive strength training improved the 5K time endurance athletes [1]. The second study indicated that endurance athletes could benefit from strength training if they were doing certain activities that required fast-twitch muscle fibers [2].
These studies were done on trained endurance athletes and indicated some positive correlations between strength training and running. Most athletes, beginners and advanced, should benefit from strength training as a cross-training activity to improve 5K time [1], although endurance runners who run 4-6 days per week may not see notable improvement in running
...Aerobic exercises yield are very beneficial to your health. Aerobics if carried out consistently and regularly can be effective in weight loss. This is mainly because it burns calories and can potentially increase your BMR rate (basic metabolic rate). Other ...
If you have just signed up for one of your first races or you haven’t raced in a long time, you definitely want to start training runs at least 4 weeks before race day (for a 5K). If the race you’ve chosen is a longer than 5K, plan on training at least 8 weeks prior to the race.
You can design your own race training program with a simple calender and a few ideas. As a beginner in moderate physical condition, running a 5K, you can run twice per week and strength train twice per week for the first four weeks. For the second four weeks, include 3 runs in your training regimen and strength
...a much needed rest, making them fresher for your next run. 2) Still increases your heart rate, so you still get a good aerobic workout even on the days you don't run. 3) Breaks the routine. (I mean, we love ...
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References
1. Leena Paavolainen1, Keijo H kkinen2, Ismo H m l inen1, Ari Nummela1, and Heikki Rusko Journal of Applied Physiology Vol. 86, Issue 5, 1527-1533, May 1999 Explosive-strength training improves 5-km running time by improving running economy and muscle power
2. R. C. Hickson, B. A. Dvorak, E. M. Gorostiaga, T. T. Kurowski, and C. Foster
J Appl Physiol, Nov 1988; 65: 2285 - 2290 Potential for strength and endurance training to amplify endurance performance
Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness,
...to soft tissue and joints. Just because working in the water is easier on your joints and muscles doesn t mean the workout is easier than land based exercise. Joints and muscles are under resistance during the whole exercise as ...
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