I want to add that cardio and strength training are not the only elements of a good workout program. Others are flexibility, agility (functional strength and flexibility) and balance. The last one is my only real strength and it lets me do things with less effort than I otherwise would have to use. Uneven muscle development, as coach Nancy said, can really affect balance, especially front to back balance, but also right to left balance. I learned through my involvement in horseback riding that good balance will make a huge difference and then was able to transfer this to my running. I highly recommend the books by Pete Egoscue on the topic of alignment and balance. It can make a huge difference for people with back problems and serious muscle tightness. Birgit
If you can, I highly recommend Jay Dicharry's book Anatomy for Runners. If your goal is to use ST to help make you a better runner, doing ST that one does to look more defined may be detrimental to you as a runner. The reason, ST can actually leave the muscles stiff and tight--for example my tight upper back and pecs (from doing lat pull downs, to chest press) have actually made me a less efficient runner. My sports chiro and PT are having me avoid doing the standard stuff and instead focus on functional exercises (kettlebell swings--which build muscle, but also mimic the natural arm swing for running).
Long story short, if your goal is to become a better runner via ST, you may need to put the standard ST exercises aside and focus on those that will leave you stronger, but aid in your running.
Fitness Minutes: (816) Posts: 10 10/25/12 7:49 A
I consider running only one of many elements of my fitness routine which includes many different acitvities. I do some strength training to work those muscles that running and other sports I do don't use much, in particular upper body. I would assume that the more varied our exercise routine the better. Birgit
One race is not a trend, but I trained for the Bolder Boulder 10k by running once a week (intervals for speed work) and doing P90X2 and Insanity The Asylum vol 1. Both of those workouts are designed to improve athletic performance more than simply improving overall fitness.
I'm a more of a long distance runner (marathons and ultras), so a 10k feels like a short distance . Having said that, I have never considered myself "fast".
But, doing those strength oriented workouts, I finished #16 in my age group in a big race ( over 50,000 overall; 300 in my age group). I feel like those two workouts helped me run faster, I did not lose any fitness, running or otherwise, and I love that toned look. If you would like to look into that, click on my blog and go back to some of my blog entries in the April and May timeframe. I blogged about that training.
My blog address is listed in my signature below.
I continue to do more strength training. My running is down to less than 10-15 miles per week. When running was all I did, my weekly mileage would be 45-50 miles per week. But last Sunday I went on a 14 mile run, felt great and finished in 1 hour 57 minutes.
So I do not feel like my strength training has reduced my running performance. I love the cross training. The cross training has been good for my physical and mental health.
Endurance = momentum forward.
WL = CB/T (Weight Loss = Consistent Behavior over Time)
My Website: www.GlenESnider.com
current weight: 191.8
Fitness Minutes: (112,042) Posts: 46,222 10/24/12 9:30 A
There is a big shift in thinking in the way runners approach ST. While having nice defined muscles look nice, the new data states that these exercises do little to promote running efficiency and economy. The reason, many of the ST exercises we do, do not work our weak areas--which for most runners are muscles in the frontal and transverse planes. Because running is in the sagittal plane, working on the other two planes allow for better stability. Because standard ST can leave muscles stiff, sticking with exercises such as lunges (in all planes), clams, bridges, etc can make you stronger and a better runner. A win/win in my book.
Fitness Minutes: (816) Posts: 10 10/24/12 9:04 A
Do you find that your ability to run faster and longer increased as a result of strength training? I would like to add strength training but I don't want to lose progress. I want to add strength to prevent muscle loss and I like the look of a well toned body.
I'm already running slow compared to others in my running group.
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