In general, strength training "helps with maintaining or increasing muscle tissue and improving bone density over time, as well as helping to reduce injuries and body fat," says Yusuf Jeffers, a New York City-based strength, conditioning, and run coach. "When applied to a runner, strength training will help with increasing speed, power, and neural adaptations." Unfortunately, Jeffers says runners consistently neglect to do any form of strength training-until some sort of injury prevents running, and rehabilitation is necessary. But even the most casual strength programs can go a long way in keeping you running long and strong.
If you're not used to lifting, getting started can feel intimidating. So, strength and running pros let us in on the golden rules of weight training-tips that build the foundation of an effective and efficient strength program, particularly for runners. Use these tips to guide you through strength-building season-and into your best times ever.
1 / Start new moves using body weight /
"Novice lifters should start without weight to learn proper technique and emphasize movement characteristics with the guidance of a professional," says Natalie Niemczyk, DPT, CSCS, a physical therapist and owner of Revolution Running Physical Therapy in Holbrook, New York. You want to allow the body to go through an adjustment period, in which you may feel increased fatigue and need more recovery-similar to when you begin a running program, Niemczyk says.
Once you've mastered body-weight moves, step it up to light weights. The stimulus you get even with light weights will be plenty at the beginning of your strength journey, says Andy Speer, CSCS, a Peloton tread and strength instructor in New York. He notes that technique, balance, and range of motion are all more important than the amount of weight you lift initially.
Bu hikaye Runner's World US dergisinin Issue 06, 2022 sayısından alınmıştır.
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Bu hikaye Runner's World US dergisinin Issue 06, 2022 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Giriş Yap
PARENTING THROUGH RUNNING
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TEAM BONDING AND AMATEUR FILMMAKING
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I NEED A DRINK RUN
TO KEEP THE cold at bay one December night in 2022, my friend Justine and I got together for some mulled wine, a hot drink as delicious as it is sentimental to me, reminding me of holiday gatherings and Christmas markets back home in the Czech Republic.
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HOW FAR CAN RUNNING LAKEYOU AFTER A DECADE OF ADDICTION!
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