Strength Training For Runners : The Best Forms of Weight Training for Runners

Jason Scotts

Description

"Strength Training For Runners" is a text written by an author that has more than a vested interest in the welfare of runners. He is a runner himself and is aware of what it takes to keep the body in shape and to prevent any sort of damage to perform optimally. The text is simple as and is well timed as more and more persons are starting to run for their health. The text can not only be used by the hardcore core well established runners but can also be used by those newbie's who are seeking to be healthy but do not wish to overdo it and harm themselves. The author is aware of the physical and psychological damage that an injury can cause and as such makes every effort through this text to prevent any form of injury from occurring in any individual. The text is a great source of reference for anyone at all that is into fitness and who opt to run to achieve that. The information is well laid out, insightful and extremely easy to understand. Any class of runner would be happy to have this text as a point of reference in their home.

Sujets

• Track & Field
• Humor
• Sport psychology
• Personal development
• Body (disambiguation)
• Extracurricular activity
• Sports science
• Physical education
• Track and field
• Physical exercise
• General officer
• Self-help
• Extreme sport
• General
• Body
• Topic
• Sport

Informations

• Publié par: Speedy Publishing LLC
• Date de parution: 20 juin 2013
• Nombre de lectures: 0
• EAN13: 9781628841824
• Langue: English

Extrait

StrengthTraining For Runners
The Best Forms ofWeight Training for Runners
JasonScotts
Table ofContents
Copyright
Introduction
Chapter 1 –Developing And Setting Up Your Strength Training Program
Chapter 2 –Equipment Required For Runners To Improve Their Strength
Chapter 3 –Where Should Strength Training Be Carried Out
Chapter 4 – Diet– Rules That Need To Be Followed
Chapter 5 – WhatTo Do before You Start & After You Have Finished Your Workout
Chapter 6 – SomeExercises For You to Try
Conclusion
Copyright
Copyright © 2012
All rights reserved.
No part of this publication may be copied,reproduced in any format, by any means, electronic or otherwise, without priorconsent from the copyright owner and publisher of this book.
Introduction
If you are a runner and you choose not to doany form of strength training then you are going to increase the chances ofhaving to stop as you develop some kind of injury.
Many runners that do not believe that liftingweights is crucial are sadly mistaken. In fact even though running itself maynot actually cause an injury it does help to highlight any weaknesses that youhave and which may prevent you from seeing any improvements taking place eventhough you may be running every day. There is no better way to determine whatneeds to be done to improve our bodies than by listening to it when out runningand making changes.
If you are able to pinpoint your weaknessesthen you can work on strengthening them in the early part of your runningcareer. It will also help to make your musculoskeletal system far stronger,which in turn will help make your life much more rewarding later on because youare likely to be virtually free of any kind of pain.
The major problem that the majority ofrunners are faced with when deciding to take up strength training is that theyhave no idea of what form they should take up, when it should be done and howit should be done. It is for this reason I have decided to write this book tohelp you create the perfect strength training for runners program for you.
When it comes to creating the perfectstrength training program for you there are certain basic key features thatneed to be followed. First you must make sure that your program ensures thatyou are lifting weights. Second you must make sure that you are lifting weightsconsistently and finally you must make sure that you are lifting weightscorrectly and at the right intensity.
When I talk about you lifting weightsconsistently what I mean is that you should be lifting weights at least 2 or 3times each week over a period of several months. This will then help you tobuild the right strength base.
Whereas when I am talking about you liftingweights correctly I am referring to you performing each exercise to build upstrength in your body safely as well as in the most effective way possible.This means lifting the weights using the right techniques with the right amountof muscle control.
Finally when I talk about you lifting weightsusing the right intensity it relates to the actual amount of weight that youare using for each exercise. Also it relates to how difficult each exercise isduring each training session you undertake.
There are several reasons why anyone whoenjoys distance running should improve their overall strength in relation totheir upper body and legs.
Reason 1 - You will find it easier managingworkloads that are far more intense.
Reason 2 - The much stronger your muscularstrength then of course the risk of you causing injury to your joints isreduced as you are placing less stress on their connective tissue such as theligaments, tendons and cartilage. You will also find that this form of traininghelps to maintain the integrity of the joints.
Furthermore a good strength training programfor runners will help to reduce the severity of the injury should one developin the future.
Reason 3 - Using a progressive resistanceprogram will help to strengthen the connective tissue and as a result of thebody’s entire support system becomes more durable.
Reason 4 - Not only does strength traininghelp to reduce the risk of you injuring yourself when running, but it also canhelp to improve your performance. In a few studies carried out it has beenshown that doing as little as 10 weeks of strength training can help you toreduce the time it takes you to run 10K by over a minute.
Reason 5 - As well as seeing improvements inhow fast you can run you will notice that the amount of oxygen your body isable to take in also increases. As you are able to take in more oxygen you willfind that over certain distances you won’t start to feel so tired so quickly.
So as you can see from above there are plentyof reasons why you must include some form of strength training into yourrunning program each week.
  Chapter 1 – Developing AndSetting Up Your Strength Training Program
Intelligent strength training for runners isbased upon periodization. This actually allows you to gradually incorporateblocks of strength training into your running program that are of differentlevels of intensity and specificity, in order that you are able to reach peaklevels of fitness.
In a book by Dave Martin PhD entitled “BetterTraining For Distance Runners” he describes the three periods of strengthtraining. The first period is that known as the “Macrocycle”. This is thedevelopment stage of your strength training program and needs to be undertakenfor quite a period of time for you to be able to reach your maximum fitness levels.In most cases you will find that a year spent on this part of your training iswhat is needed to achieve better endurance.
The “Macrocycle” is then divided up into anumber of smaller periods of development called “Mesocycles”. Each of theseperiods of development come with their own objectives to be reached, such ashelping to increase your lactate threshold or to help increase strength. Eachof these cycles can last from just a few weeks to a few months and all of these“Mesocycles” will consist of at least one “Microcycle”.
During each “Microcycle” which will lastroughly for two weeks is made up of training that provides balanced developmentto your body as a whole.
As for strength training for runners this canbe divided into three time periods, Pre-Season, In-Season and Post-Season.During these periods changes occur relating to the volume and number of sets ofeach exercise performed in order to keep pace with the different demands placedon the runner through these three periods.
It is important to make sure that runnerscarrying out strength training during the Pre-Season period ensure that theygain the most benefits from it.