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Engaging in strength training now can potentially extend your lifespan. A comprehensive study spanning over two decades found that women who participated in strength training two to three times a week had a 30% reduced risk of dying from heart disease. Furthermore, when combining cardiovascular exercise with weight training—as suggested by our program—you could experience even more significant longevity benefits, even if you only lift weights once a week, according to the British Journal of Sports Medicine.
Optimal Strength Exercises for Runners
For individuals seeking to enhance their strength, incorporating compound exercises—those that engage multiple muscle groups and joints—is essential. Movements like deadlifts are particularly valuable. Runners should also incorporate smaller isolation exercises, such as banded clam shells, to target specific areas effectively. This emphasis on isolation is important, as running typically involves reliance on one leg at a time. “When you run, you’re primarily pushing off and landing on one leg,” explains Dr. Mena.
While squats and their variations are beneficial for runners, integrating exercises like reverse lunges and split squats can be advantageous. These movements not only bolster single-leg strength but also help identify and rectify imbalances between sides.
When focusing on lower body strength, it’s essential to engage the major muscle groups, including hamstrings with exercises like Romanian deadlifts, quads through squats and leg presses, and glutes with hip thrusts and bridges. Additionally, runners often overlook hip strength, which is crucial for stability. Targeting the hip muscles (including the gluteus medius) with exercises such as fire hydrants and side-lying leg raises can be beneficial. The calves also deserve attention; the larger soleus muscle is key in propelling forward, making calf raises and their variations important for overall performance.
However, strength training should not solely focus on the lower body. Core workouts are vital for maintaining proper running posture, as stronger abdominal and oblique muscles support an upright stance while running. Furthermore, strengthening the upper body—including the chest, back, and arms—can enhance arm swing and help prevent slouching, particularly as fatigue sets in.
As running is predominantly a forward motion, it’s essential to incorporate side-to-side exercises, such as lateral lunges and banded lateral walks. These movements will enhance stability during running and daily activities. Finally, integrating plyometrics—explosive movements like hops and bounds—into your training can improve agility, power, balance, and tendon health.
Embrace a Distinct Routine for Strength Training
Katz emphasizes that strength training sessions should differ significantly from running workouts. Many runners are accustomed to maintaining a steady heart rate and leaving their runs feeling sweaty. However, strength training should focus on generating enough force to stimulate muscle growth rather than improving endurance. “The purpose is to create the necessary pressure for muscle adaptation,” Katz notes.
Source
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