Weight training for runners can be very useful for improving muscular endurance and delivering better running performance on the track. It can also help the runner – often plagued with the curse of being eternally skinny – with a bit more muscle to show off!
When is comes to designing a workout program that integrates standard running along with weight training for runners, many factors need to be taken into consideration. You have to eat more, recovery better, and balance it all together if you wish to have the most success. It can be done, but you’re going to need to be more disciplined than ever before. Let’s look at a few of the factors you will need to consider.
Caloric Concerns
You’re going to need to eat more calories in order to give your body the fuel it needs to cover your running and weight lifting demands. Adding junk to your menu won’t suffice, however. The use of more slow-burning carbohydrates such as rice, beans, and pasta, along with some fast-burning protein sources such as chicken and whey powder is ideal.
Create A Schedule
Keeping your weight training and running on the same day is a recipe for failure. If you’re a bodybuilder who is just using running for cardio, then it can work fine at the conclusion of a weight training session or at the start of any day. The runner seeking to improve his levels of muscular strength and mass using weight training will not want to group them on the same day. Their workouts focus upon running, which is very demanding on the body. The simplest schedule will likely be one that involves running one day, and training with weights the next. You can rest every third day, or whenever you feel you need a rest day. You should choose at least one day per week to rest. Many runners choose Sunday.
Recovery
Pay close attention to the soreness you face as you begin combining the two activities. Weight training for runners can be quite a shock to the system. You may need more rest than you needed previously. Eight hours of sleep each night is essential!
Watch The Joints
Bodybuilders have joint pains and problems, and so do runners. When you add weight training to a runner’s routine, you get a situation where they face the rigors of both sports, which can be very tough on the joints. Imagine how sore your knees will be if you trained with heavy squats, sprints, and marathon training each week! Pay special attention to soreness and rest whenever necessary. Glucoasime and other supplements can go a long way in preventing injuries and deterioration of the joints.
Weight training for runners is a great idea – as long as it is done correctly! It can be very easy to incur injuries when training in this manner, and many athletes will decide that either one or the other is the best option for them – but not both. If you can manage to combine the two, you should be very happy with the results you will see. Listen to your body, and always look for new ways to push yourself to new levels of physical achievement – in the weight room as well as on the running track!