Runners often add strength training to their routines to prevent injuries and increase running efficiency, but there are some benefits to spending time on lesser-known weightlifting exercises. If you’re still pushing, you might want to take advantage of these perks to renew your gym pass or invest in some free weights.
montana depasquale, A Rhode Island-based running coach says strength training is magic. DePasquale strives to establish every workout. exercise scienceand shares some of her favorite unique benefits of adding short, intense strength training sessions to your training regimen.
Improves mobility and range of motion (without stretching!)
Runners are notorious for hating or avoiding stretching, but extensive training can leave your muscles feeling stiff and sometimes sore. “If you’re chronically tense all the time, that tension can be really debilitating,” says DePasquale. “Lifting heavy weights kills two birds with one stone. Strength training involves stretching with resistance.” It also strengthens your muscles and helps reduce chronic tension.
Improving quality of life
Strength training is a powerful tool for older athletes. “Study after study shows how powerful strength training is for older athletes,” says DePasquale.
“It can offset bone loss (reducing the risk of osteoporosis and osteopenia), reduce the risk of falls, reduce all-cause mortality, improve mental health, and help people become more independent as they age.” Everyone wants to maintain their performance at the Masters and beyond, and strength training can help runners stay mentally and healthy while training. .
More powerful finishing kick
the study High-intensity strength training has been shown to improve maximum running speed and neuromuscular performance, which leads to a stronger finishing kick at the end of a race.
DePasquale says building strength, combined with short speedwork sessions, increases leg rotation and helps runners finish strong.
better balance and coordination
“High-intensity strength training recruits a large number of muscle fibers, increases core strength, and increases joint stability, all of which are important for building body control, balance, and coordination. ” explains DePasquale.
Strength training builds structural tolerance (the body’s adaptability to the demands of exercise on joints, tendons, and muscles), making you a more stable and stronger athlete (yoga practice helps as well).
