Running Weight Training

There's a few common myths about running weight training that need to be exposed. What works when it comes to weight training for runners are the facts!

Crunches Burn Stomach Fat

Unfortunately, not true. While crunches strengthen the abs and core muscles, crunches don't decrease stomach fat. A leaner physique is achieved by this winning combination:

• Burn more calories that you eat
• Cardio weight bearing activities like running
• A balanced program of weight training

Weight machines make for the best Weight Training for Runners

Unless you are well into the geriatric phase of life or recovering from injury in rehab you're better off using free weights over a machine.

Weight machines offer a fixed pattern of movement - not good, when repeated over and over. For starters, the body doesn't learn "proprioception".

That's when your muscles learn how to do stuff like controlling their fine motor movements during free weight exercises. In other words, your body learns where it is in three dimensional space.

Remember the old joke about jamming an ice cream cone into your forehead instead of your mouth? Guess what? That's a lack of proprioception!

Doing bicep curls with free weights is good for your biceps, but it's also good for your grip, wrist and forearm muscles and more.

Do bicep curls with a machine for your running weight training and you lose all those side benefits.

Feel the Pain to get the Gain

In weight training for runners this is especially not true. Agreed, muscles become stronger and muscle mass grows through miniscule muscular "tearing" as a result of working out.

However, unless you're just starting out you shouldn't feel sore the next day. If you continue with muscular soreness you risk injury, not workout benefits.

More Repetitions are better for Running Weight Training

Even if you can do 30 reps at a given weight you're still better off to do, say, three sets of 10 reps each - with rest in between each set.

The key to successful running weight training, is a variety of movement patterns. This avoids muscular imbalance and tendon or ligament damage.

Conclusion

Runners weight training is a part of a successful cross training program. In addition to running, look at all the cross training opportunities available to you. Check out some new ideas like kettlebells or rowing or exercise ball core strengthening.

That's weight training for running! And don't forget...

Have fun keeping fit! Custom Search