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We don’t need to spend hours in the gym 5-6 days per week because we’re not trying to build muscle. Weight Training Mistake: Lifting Like a Bodybuilder Runners don’t need to structure their lifting workouts this way.
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We aren’t doing CrossFit, glycolytic, sweat puddles, and lactic acid bath stuff here. Like the talk test in running, you should be able to speak in complete sentences before you begin your next set.
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Randy adds:Īvoid circuits of several exercises in a row and instead take 1-2 minutes of recovery after each set. Doing random Runner’s World strength circuitsĪny strength session that includes circuits with little rest (like most fitness classes, DVDs, or CrossFit) is not optimally building strength.Relying on P90X, Insanity, or Jillian Michaels DVDs.Going to a Body Pump class a few times per week.This is the “grab bag” approach to strength training: Weight Training Mistake: Classes, DVDs, and WODs Oh My! He has several pieces of advice for runners about to start a strength training program. Randy is a USA Weightlifting National Coach, former record holder, and strength coach to many elite runners in Boulder Colorado. Thankfully, Strength Running has enlisted a top strength coach to clear up any confusion and clarify how runners should lift weights: Randy Hauer. Lifting can be more technical than running so unless you’re an expert or strength coach, developing the programming you’ll use in the gym can be difficult. Unfortunately, there are a lot of misconceptions out there when it comes to weight training for runners.
FREE RUNNING TRAINING PROGRAMS FOR BEGINNERS FOR 1500M PRO
Strength Coach Randy Hauer and his athlete, pro runner Maggie Callahan Runner-specific weight training prioritizes performance – so you can set more Personal Bests. It’s about running faster than ever before. Not only that, but most types of weight training for runners will work quite well to reduce injuries.īut the bad news is that most forms of strength training don’t accomplish the goals of power and neuromuscular efficiency – so while you might stay healthy, you won’t improve your performance.Īnd performance is about speed. After all, you can’t run fast if you can’t run.Īnd weight training is one of the most effective method of injury prevention available to runners. The majority of runners will get injured so it makes sense to prioritize injury prevention in your training. And that’s a good thing, considering the annual injury rate!ĭepending on the source, 35 – 80% of runners will get hurt every single year: Most strength training options will help you with the first goal – injury prevention. Neuromuscular coordination – improve the communication pathways between the brain and muscles for higher running economy, efficiency, and a smooth stride.
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