DOWNLOAD THE APP
Blog - HealthifyMe
No Result
View All Result
  • Weight Loss
  • Diet
  • Web Stories
  • Health
Blog - HealthifyMe
No Result
View All Result
Home Running

Strength-training for long-distance runners

Anisha MishrabyAnisha Mishra
August 8, 2019
inRunning, Workout
1
Long distance running
Prepare your body for Marathons
Prepare your body for long distance running.

Many believe that to be a successful runner, all you have to do is sprint regularly. The truth is that to become a stronger and faster runner you need to strength-train too. Some studies have shown runners can reduce injuries with just 10 to 20 minutes of strength-training daily.

A majority of runners benefit from total body exercises that work the entire body as a unit rather than each muscle individually. For instance, a squat works the entire lower body along with the core, whereas a leg extension only emphasises the quads. From an injury standpoint, multi-joint exercises help athletes to strengthen weak stabilizers and maintain better form.

How often do I strength-train? Consider how long you’ve been working out — both on the road and in the gym. For those training for a year or less, one day a week is a good start. Those with some experience in the weight room can start off with two days a week. For marathoners, at least three strength workouts are recommended every week.

The best time to introduce strength-training into a routine is during off-season when demands of running are low. It’s often easiest to add strength-training to a day when you’re already putting in a hard running workout as it also allows you to dedicate rest days to proper recovery.

What exercises can I do?

Bodyweight Squats – Stand with your feet hip distance apart with your toes facing forward. Sit back, without allowing your knees to go beyond your toes and wait till you feel your glutes, quads and hamstrings engage. Then come up to standing position. Complete eight to 12 repetitions, adding weight when this becomes easy.

Why it works Squats hit a lot of running-specific muscles, don’t require any equipment, and can easily be added to your post-run routine.

Single-Leg Deadlifts Holding a barbell in front of your body, bend one knee, hinge forward at the waist and lift the opposite leg behind you. Lower the weights, keeping them very close to the tops of your legs until you reach just below your knees. Engage the hamstring and glute of the leg planted on the ground and stand again. Repeat eight to 12 times and switch to the other leg.

Why it works A lot of runners are hamstring dominant and don’t use their glutes. Doing glute-specific exercises like this can build the glute muscles so they can be used when running. Donkey kicks and the single-leg pelvic bridge are other good exercises.

Core Work – Crunches, planks, the bicycle, reverse crunch are all effective.

Why it works Core muscles are vital and don’t always get worked enough with just running. Don’t just focus on abs — back muscles are just as important but often ignored.

Single-Leg Squats Balancing on one foot and squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you. Once down to about a 90 degree angle in your knee, extend your leg back up to standing. If this is too challenging allow the toes of your hovering foot to lightly rest on the ground. Complete eight to 12 reps and switch legs.

Why it works Runners basically hop from foot to foot for kilometers so it is important to stabilize your pelvis as it in turn centers your entire body, gait and stride too.

At Healthifyme.com our experts can help you prepare for your long distance running challenges by recommending the best diet and exercise plan.

[symple_button url=”https://healthifyme.onelink.me/2285251819?pid=Blog_Post&c=Sign_Up&af_dp=hmein%3A%2F%2Factivity%2FPlansv2Activity&af_web_dp=http%3A%2F%2Fhealthifyme.com%2Fhome&af_force_dp=true” color=”red” size=”medium” border_radius=”3px” target=”self” rel=”” icon_left=”” icon_right=””]Get fit with HealthifyMe. Sign up here[/symple_button]

Download Healthifyme APP
Tags: bootcampdiet planhealthymetabolism
Previous Post

Coconut water is a craze, but is it good for you?

Next Post

Stay healthy on a holiday

Anisha Mishra

Anisha Mishra

As a former State-Level Basketball player, Anisha has been a fitness enthusiast from a very young age. Converting her passion into a career, she completed her Bachelor's in Physiotherapy along with a Diploma in Sports Nutrition. Specialising in Postnatal Fitness, Rehabilitation, and Fitness for various medical conditions, Anisha has attended several workshops in the fitness field. With more than 6 years of experience as a Trainer, Anisha has now turned her attention to making fitness a way of life in the country, and the rest of the world, in her role as Sr. Fitness Trainer at HealthifyMe.

Related Posts

Exercise Can Cause Muscle Cramps: Possible Causes-HealthifyMe
Workout

Exercise Can Cause Muscle Cramps: Possible Causes

December 14, 2022
How to Increase Breast Size With Exercise?- HealthifyMe
Workout

How to Increase Breast Size With Exercise?

December 6, 2022
Which Exercise Burns More Calories? Let's Find Out- HealthifyMe
Workout

Which Exercise Burns More Calories? Let’s Find Out

November 25, 2022

Comments 1

  1. Akhil says:
    8 years ago

    Thanks for sharing this!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Popular Post

  • Height weight chart feature image

    Height Weight Chart – Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • Best Indian Diet Chart Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • What is Normal Blood Sugar Range by Age?

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Black Coffee – Benefits, Nutrition and Side Effects

    0 shares
    Share 0 Tweet 0

Read by topic

  • Cholesterol
  • Diabetes
  • Diet
  • Featured
  • Fight Corona
  • General
  • Get Inspired
  • health
  • Healthify Talks
  • Hindi
  • Life
  • Metabolic Health
  • Nutrition
  • PCOS & PCOD
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Thyroid
  • Trends
  • Video
  • Web Stories
  • Weight Gain
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
Blog – HealthifyMe




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Web Stories
  • Health

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyPro
  • Diabetic Diet
  • Weight Loss Diet
  • Lose Weight Fast
  • BMI Calculator
  • BMR Calculator
  • Calorie Calculator
  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2021

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2022