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VIDEO: Watch strength-training moves you can do at the gym or at home
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Runners run, but do they lift, too?
They should.
"Everyone can benefit from strength training," said Sandy Bikus, an endurance coach with Lifetime Fitness in Omaha.
"You can get better by doing your sport, absolutely," she explained, but spending time in the weight room will also improve your performance.
This winter, we're offering tips for training for a distance race. First, we showed you how to choose a race. Then we talked about nutrition.
Here's what you need to know about strength training.
Strength training will prevent injuries.
Although traditional wisdom suggests runners should run to improve, you can overdo it. Pushing the same muscles too hard and too often invites injury. Rather than strain your muscle and risk sidelining yourself, strength train. Not only will you prevent injuries by working out in a different way, you'll also strengthen your supporting muscles, which will protect you, too.
Strength training will prevent mental burnout.
Let's be honest. Running mile after mile, day after day can get a little tedious - especially when cold weather and convenience forces you indoors. Incorporating strength training into your workout will keep your mind and muscles engaged. You'll feel refreshed and focused for your next run. Plus, because you're not running as often, you'll make every run count.
Strength training will make you a stronger runner.
Mimicking the same motions you go through while you run - but with added weight - will make race day that much easier. Consider this: If you do five push-ups with someone sitting on your back, the push-ups without someone on your back will be a cake walk. It's the same principle. That added muscle will really kick in toward the end of your run. Your muscles will be less fatigued and more equipped to tackle that hill or extra mile, thanks to the time you spent in the gym.
So how do you get started?
Try one to two days a week. The exercises in the video below are for runners. Do them before your run so your form doesn't suffer. Better yet, dedicate the day to strength training alone.
Contact the writer:
402-444-1071, katy.healey@owh.com
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