Looking to tone or gain strength? If so, resistance training may be what is missing from your run training routine. There are a few types of resistance training, in tech speak, there is elastic or hydraulic, metabolism and acute resistance. In all, you will increase range of motion with resistance exercise, gain strength and stamina.
How effective is this type of training for runners and weight loss? I have known everyday-people who lost over one hundred pounds body weight with strength training, while participating in a running program. Many think weight lifting is only good for bodybuilding. On the contrary, its good for everyone. The experienced runner will also be able to improve their endurance and stamina, and most importantly, racing results.
Health benefits include overall running efficiencies, functional capacity, lower blood pressure, reduced risk of osteoporosis, sarcopenia, and lower back pain. Most become insulin resistant, and better resting metabolic rate, lower weight, and an overall better well-being.
Now you may be wondering…when is it too late to start resistance training?
The answer is, it is never too late to start a weight lifting and resistance program. There is a classic study which was conducted in a Boston-area nursing home. The study involved 100 residents with ages between seventy two and ninety eight years of age. They performed various resistance exercises, three times per week for ten weeks. Overall, muscles strengthened 113%, walking pace increased by more than twelve percent, and thigh-muscle mass was increased by 2.7%.
What is resistance training (basic principles of weight training and exercises)?
The objective of resistance training is to increase your strength, muscle tone, and muscle endurance. This is simply done through a number of exercise routines which force your muscles to contract against tension, including free weights, universal machines, elastic tubing, better known as resistance bands, or the shear, repetitive lifting of any weight. Exercises could also be resisting your own body weight, such as push-ups.
What are types of resistance exercise?
In addition to the above, there are other forms which may not be all good for runners. Power lifting, or competitive lifting, for example looks to build muscle mass. Unfortunately, most of the muscle exercises do not equate to faster leg turnover, etc. Exercises include dead lifting, squats, and bench press.
Don’t confuse weight training with lifting weights.For runners, there is a fine line to building strength and having too much mass. It is best to concentrate more on repetitions, than selecting the type of exercise to build mass. You can help your routine by incorporating some form of aerobic exercise, including a good stretching routine.
How do I perform each exercise?
Prior to discussing weight specifics, let me touch on the topic of technique. There are some basic rules, such as keeping your back, neck, and head straight during every repetition. If you find yourself slouching just to perform the exercise, you are probably lifting too much weight. In general though, there is no research to state what exactly is good form, as every body is different, we are simply not made alike in every fashion.
What are sets and repetitions?
Reps, or repetitions, is referred to the number of times you perform the same exercise. Basically, a rep is one complete exercise cycle, such as lifting a dumbbell and bringing it back to the starting position. There is a diminishing returns affect on repetitions, but you want to repeat the exercise eight to fifteen times each, and continue to do that three to four times, called sets. Again, we are looking to increase strength, not gain muscle mass.
How often should I do resistance training?
This all depends on your present abilities. If you are a beginning runner, you should look to weight training two to three times per week. Doing more, as a beginner, will not provide your body and muscles enough time to recuperate. For the experienced runner, you could probably do more than three times per week, given the availability of time. The more you do, the more you will benefit.
How much weight do I lift in each routine?
This again depends on your fitness level. Just starting out will force you to use less weight, but more repetitions. As you progress, or for advanced trainers, you can do both…increase weight and repetitions. Generally speaking for weight training, lift enough weight that you can comfortably complete twelve reps in each set. there is not really a formula to stick to, it is about a common-sense approach to finding the weight which will contract your muscles.
Lifting for runner strength and stamina (general strength, tone, and endurance)
A realistic quantity of training is to have several sets of eight to twelve repetitions each. Beginner’s should start near eight, and experienced runners can go up to twelve, and remember to only lift weight which is comfortable in the last rep. Research shows this range of reps is beneficial, but you want to pay attention to how much you lift as to reduce the risk of injury.
How much weight do I increase?
This is simple…the amount you can comfortably lift. In general, focus on building up by ten percent each set, in duration and intensity. Granted, you won’t be able to find a 12.5 pound dumbbell in your local fitness center, but you can make a judgment call, and it is always better to have less weight and more reps. For barbell listing, it is a bit easier, as you have what are called donuts to incrementally ad weight.
How do I schedule a weight training routine?
Research shows it is significantly more beneficial to work all your large muscle groups first, then come back to the remainder. Most posted routines have you working all your upper body muscle groups, then working lower, but that may not be the best course of action. In the next couple segments, I will discuss how to split up the exercises over your weekly routines. The basic principle example here would be to work on your bicep muscles with dumbbell resistance, prior to using lat pull-downs.
The best weight lifting workout approach to scheduling your routines is to break up your body into days. for example, day one of your weight training may be to focus on your upper body, starting with your largest muscle groups and working through them all. The second day, spend tie working your lower body, and the third day focused on your core, i.e., abdominal muscles, etc.
Don’t rely on free weights and machines alone for your training; look to use iso training tools. You can easily build muscle with resistance bands and exercise balls just the same. The benefits of using such tools goes beyond building muscle. This routine helps with overall balance and muscle strength. Think about it…when you are running, you certainly are using your thigh muscles, but they are not being used in the same motion as your weight training exercises.
Is rest important?
Simple answer, a resounding yes…rest helps your muscles recoup. Contracting muscles in resistance training actually breaks down your muscles, allowing them to build back stronger; you need the time for this to occur. The best approach to rest is allow two days in-between each workout. However, if you take the split-approach, you would be fine with a Monday, Wednesday, Friday/Saturday routine, as you will be focused on different muscle groups.
In summary, resistance training is well worth the time and effort spent in a gym or at home, using resistance bands and free weights. Find time to schedule in your workouts, as a complete cycle of sets should not last longer than 45 minutes.
