A number of runners tend to avoid strength training due to the belief that it will slow them down and can cause their muscles to bulk up.
Unknown to them, strength training is just what they require as repetitive use of the same muscles each time could lead to various types of muscle imbalances.
The first type is the strength imbalance that occurs between opposing muscles like the quadriceps and the hamstrings.
This could lead to muscle pulls or an assortment of knee ailments.
An exercise ratio of 3:2 between the quads and hams is ideal.
The ratio can be tested by performing a maximum lift on a hamstring curl machine and a leg extension machine.
The other kind of imbalance happens between lower body muscles that are heavily trained as you run and the middle and the upper body muscles, which are concerned with keeping your body stabilized.
Weakness of the upper and middle body, as compared to the leg and hip muscles, makes one more susceptible to lower back pains and rounded shoulder posture.
Imbalances of flexibility and strength can also occur as an indirect result of running.
This occurs between different muscles as well as within the same muscle.
Hip or back pain could be because of the hip flexors being strong and tight at the same time.
All these imbalances could however be solved through weight training.
Following the routine provided below will help your performance significantly.
It should be performed at least two to three times a week, and aiming for 12 to 15 repetitions per workout.
Stick lunges This exercise not only provides power and strength to those lower muscles, but it also gauges upright posture and trains both the hip adductors and abductors so that they are able to keep the knee stabilized.
You are expected to use a broomstick, which is held behind your back along your spine.
It should touch the back of your head gently and your tailbone.
The stick should be used to keep your back straight as you alternate left and right.
Bench stand ups This helps in developing strong gluteal muscles that are also balanced so the body is propelled forward while running.
A dumbbell is held in both hands as you stand on a lengthwise center of a flat bench.
The right knee is slightly bent as the left leg is lowered towards the bench straightening your right leg stand back straight again.
The legs should then be alternated.
Bent knee calf raises This is for enhancing your ankle and calf elasticity so that lower leg fatigue during the later stages of running can be prevented.
Stand on top of a bench placed against a wall with the feet balls.
Place hands against the wall for support.
Weight training combined with these moves will be of great help to the runner.
By performing the workout above, you will help increase your strength while maintaining muscular balance.
This muscle balance is essential when competing at a high athletic level.