Whether running a professional or an amateur is a passion for many people.
Shoes, a good outfit, and your watch are ready for a better running experience. What about your body?
In addition to a good condition, endurance, flexibility and strength are the features you need while running.
In this article, we will discuss your exercise issue for your runners and determine your needs. How should the runners then train? I will answer the question and delete the question marks in your head.
Will you run today? Then read this article before going for a run!
Training for runners
There is not a single answer to this popular question asked by many running people. Let’s examine it together.
To be faster
A stronger body will make you faster. You should be able to predict this. So does it make sense to use weight and endurance exercises to get stronger?
Many runners are afraid that endurance and weight exercises can make them bulky and heavy. This fear causes them to run more than gymnasiums or even small weights.
The situation is completely different!
Your body’s capacity to hold oxygen plays a major role in endurance activities, and the body’s ability to rapidly deliver oxygen to tissue plays a major role in demanding activities.
This is because your muscles use oxygen heavily during jogging.
During your breathing with oxygen, your muscles contract stronger and get tired later.
Oxygen respiration provides this by breaking down the glucose it uses to produce energy to the last building block. An oxygen-free glucose breakdown task interrupts the process, causing you to produce less energy and the production of lactic acid that gives you pain.
As you can see in both running types that require endurance (long distance) and power (short distance), oxygen uptake, transport and transmission functions play an important role. In order to develop these abilities of your body, strength and endurance exercises are cut out.
There are two studies on this subject.
The first research was done among elite runners. It is seen that athletes who do endurance and weight training from elite runners use oxygen 5% more efficiently. This 5% difference resulted in a 21.3% increase in the speed of the runners.
The second study was conducted among professional Danish cyclists. Cyclists who practice endurance have traveled 5% more in a 5-minute race and 8% more in a 45-minute race than cyclists who do not do endurance training.
How should I train?
The running category includes many categories from marathon to one hundred meters, from handicapped tracks to mid-distance races.
It is definitely not appropriate to set a single workout for all categories.
You should pay more attention to weight exercises in short distance, high power races. In the exercise plan you have created, you should follow the principle of more or less weight, thus ensuring that your muscles contract more strongly.
In addition, the strong contracting muscles will quickly get tired. This means that your performance will drop considerably in long-distance runs.
In long distance, endurance races, you should pay more attention to endurance exercises. In your exercise plan, you should apply the principles of low weight and super-tri set again and again. This allows your muscles to contract weaker but for longer.
In addition, your muscles that contract steadily for a long time will fail in short distance and demanding races.
The picture below explains what kind of muscle structure long and short distance runners should have.
An athlete running a marathon on the left has a weak body, durable muscles; An athlete running the 100 meters race on the right comes into the encounter with his big and strong body.
To get vigorous to the finish line
Endurance and strength exercises not only increase your speed. It can also make you stay faster throughout the race.
It does this by changing the muscle-type densities in your body. Let me explain.
There are many types of muscles in your body. We basically determine them as 2 groups. Type I and type II. Of these muscle types, which are divided into subgroups, we will examine type IIA and type IIX for now.
Type IIA is a strong contraction and late fatigue. In addition, IIX is a muscle that contracts stronger but gets tired very quickly.
In a study conducted in the Danish cycling team, with the endurance of the athletes, the rate of the type IIA type muscle fibers, which are durable in the quatriceps muscles, increased from 26% to 35%, and the rate of the faster fatigue type IIX muscle was from 6% to 0.5%. has been seen to land.
This is a simple and effective research to show you how endurance exercises are constantly giving you strength.
The research explains quite clearly how to develop the muscle structure and order that suits your needs with strength and endurance exercises.
To reduce the risk of injury
Weight and endurance exercises protect you from chronic pain and disability that you may experience in the future. It does this by correcting body imbalance (imbalance) and strengthening your favorite structures.
Research shows that half of the runners are injured every year and 82% of running athletes are injured due to running in some of their lives.
Frequent imbalances between body structures cause chronic pain and disability in runners. With the unilateral exercises you will do, imbalance will disappear and you will apply symmetrical and correct amount of pressure to each body part.
There is a fairly simple method that runners can use to improve exercise performance and reduce the risk of disability. Run with bare feet!
Details and effects of barefoot Is it useful to run barefoot? I shared it in my post. I suggest you to read.
Do not you think these structures are sufficiently developed while running? may come up. Let’s explain immediately.
Even if bone density and ligament structure get stronger during jogging, this is not enough for many athletes. For the intended endurance and rebuilding, you should pay attention to endurance and weight exercises that increase the level of growth hormone quite well and improve bone density in a short time.
Summary
Add weight exercises for good balance, strong tendons and bones to your training pace.
Teach your body to use oxygen properly to stay strong during the race. The easiest way to give this training is to do strength and endurance training.
Choose the right exercise type for your muscle fibers to be structured according to the distance you run.
Exercise tips for runners
After talking about the importance of endurance and strength exercises for runners, I would like to mention a few exercises that you can do at home.
These exercises will help you both increase your athletic capacity and strengthen.
Stabilizers
Stabilizers are a name I give to exercises that improve your body balance, strengthen your core area and provide you with better balance, flexibility and endurance while running.
Some stabilizing exercises you may prefer
Plank
Sit-ups
Russian twist
Hip bridge
supermans
can be listed as.
Injuries of hip muscles are common injuries to runners. For this reason, it is very important that the hip muscles are strong and durable.
boosters
Strengthening exercises increase the capacity of your muscles to use oxygen while it is very important to improve the duration in short distance runs.
Some strengthening exercises to choose from
squat
deadlift
Push-ups
lunges
can be listed as.
All body exercises
Long distance runners should definitely try these exercises that will work your whole body and provide you with flexibility and endurance.
Some strengthening exercises to choose from
Burpee
Fireflies
Box jumps
Bear crawls
can be listed as.
Running and exercising. Important links
- How to drink fluids while running? Dehydration guide for
- Overtraining guide for intense running workouts and fatigue
- HIIT and Tabata protocol for techniques that increase exercise performance for runners
- Bodybuilding guide to gain muscle faster
- Does it happen when you are sick? Disease and exercise guide for
- Joint injuries guide for runners and joint injuries
will help you.
Running and exercising. Frequently asked Questions
Wouldn’t weight training make me bulky? No way. The large-bodied athletes you see in the pictures have intense nutrition and long exercise, rest periods, and often have large muscles with anabolic steroids.
In addition, intense running exercises will enable your body to be structured for running.
Heavy weights improve more than light. This situation varies depending on the type of performance you want. As I explained at the beginning of the article, you should balance the strength and strength of the muscles according to runners needs and adjust the exercise order in this direction.
Number of repetitions, sets and other features of the targeted exercises, and how many repetitions should I do? You can find it in.
Doing endurance training causes me to be injured! This is mostly due to the wrong practice of exercising. The remaining injuries are caused by inadequate rest, overtraining and malnutrition.
You should understand the techniques of strength and endurance exercises you do and take care of your body. It would be best to try to rest when necessary and give your body time to recover.
Now you know many things about runners and exercise. What are you waiting for?
