1. Do NOT stretch before you run!
Now, before you have a coronary, let me explain. Studies support that static stretching (holding a stretch for 30-60 seconds) before physical activity can INCREASE your chances of injury and decrease your athletic performance. What should you do? Perform what we call an active warm-up prior to your run. This warm-up involves moving through ranges of motion that mimic athletic movements, while enhancing your flexibility.
2. Strength training makes you MORE flexible.
Forget about the giant bodybuilder who can't clap his hands or scratch his booty because he is simple too developed. Weight training performed properly will promote flexibility by working your joints safely through a full range of motion. This is especially important for distance runners due to the limited range of motion that distance running requires.
3. Increase strength = Increase endurance
We all have fast twitch and slow twitch muscle fibers. Fast twitch fibers are used for explosive movements (jumping, weight lifting) and slow twitch fibers are used for endurance activities (distance running). There are times when both types of fiber are necessary (running up a short steep hill in the middle of a 10K). The better conditioned your fast twitch fibers, they slower they will be to reach fatigue, thus making you faster over a longer period of time.
4. Crunches make you slow!
We could all work on our posture these days. With all of the sitting we do, it's no wonder that tight hips and rounded shoulders are not all that uncommon. Crunches, by nature, mimic poor posture. The last thing we want to do is include an exercise that will exacerbate poor posture. A far better choice is planks (front and side). Planks will make your abs look great and train your core to stabilize in the correct position.
5. The opposite game - contra lateral lifting
Running takes place on one leg with one arm forward. Try to train your body with weights in the same manner. Example: hold a weight in your right hand
and step up to a box with your left leg. This works your core musculature and builds coordination for running.
6. Stroke it!
Studies support that weight training can increase the stroke volume of your most important muscle. If your heart can pump more blood with each stroke, it won't have to work as hard over the course of a race or run.
7. I like big butts and I cannot lie! It's your most important muscle.
Your hips are actually part of your core! Also, your hip complex contains some of your largest and most powerful muscles. If you want to run fast and have healthy knees, back and feet, you need to build strength in your hips. This can be addressed with lunge and squat variations a few times a week.
8. Sitting stinks! Daily posture habits make a huge difference!
Like I mentioned in point #4, sitting can now be considered a dynamic activity. Tight hamstrings, short hip flexors, and rounded shoulders are all the result of excessive sitting. Armed with this knowledge, you can plan your intense runs around the days when you are not strapped to the desk!
9. Bodybuilding magazines are evil. Train movements not muscles.
This single biggest mistake I see runners make in regards to weight training is to design their workouts based on routines featured in bodybuilding magazines. You should aim to develop your weight training regimen so that it compliments your running. Bodybuilding program are design for one thing and one thing only- building massive muscles. The goal for runners is to develop as much strength as possible with little or no weight gain. Strength to weight ratios make all the difference in endurance sports. Just ask Lance Armstrong!
10. Bay to Breakers. Are you ready?
Would you be willing to run naked in front of thousands of cheering fans? No? Then you need to add some weight training to your weekly schedule. While running is a fantastic weight loss tool, nothing will change the shape of your body like weightlifting. Adding a little lean tissue to your body will elevate your metabolism and turn your body into a calorie burning machine. Would you like to burn an additional 50-100 calories on every 30 minute run? Hit the weights!
Rick Mayo CPT
President
North Point Personal Training
NorthPointPT.com
rickmayoblog.blogspot.com
770-998-9009
Rick Mayo is a fitness industry expert, author, speaker, certified personal trainer, and fitness business consultant. He is the owner of North Point Personal Training in Roswell, GA., which has been in business since 1992. Rick and his team are available for fitness coaching, writing, and speaking engagements.
http://www.rickmayoblog.blogspot.com
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