If you practice running and are preparing to face a challenge, know that, to achieve your goals, it is super important to bet on a strength training for running.
It is clear that cardiovascular resistance is essential to face long distances, however, improving muscular strength is the key to improving performance, according to the technical manager at Bio Ritmo, Guilherme Leme.
With this in mind, the professional has put together a training session to help you cross the finish line or achieve your personal goals in style.
How to do strength training for runners
According to Leme, to strengthen the lower limbs, it is recommended to include squats and leg presses with higher loads and fewer repetitions in strength training, between three and six, for example.
“These exercises help develop leg muscles, providing greater efficiency during running,” he explains.
Furthermore, adding power exercises to your training, such as vertical and horizontal jumps, contribute to improving your acceleration capacity and are especially useful in sprints and races with quick changes of pace.
“The hamstrings also play a vital role in running, so be sure to pay attention to them. The flexor table is an excellent isolated exercise option to strengthen this region, preventing pain and injuries when running”, highlights the professional.
Finally, he remembers the importance of maintaining stability during runs by strengthening the stabilizer and shoulder girdle muscles.
“Exercises such as bent-over rows and presses work these segments together, providing a more efficient and safe posture.”
Greater focus on leg muscles
“I also recommend paying attention to the leg muscles, specifically the triceps surae and tibialis anterior, as they are extremely used in running and a lack of strength in these groups can cause pain and discomfort when running”, advises Leme.
And he adds: “Plantarflexion exercises on a machine with heavier weights and dorsiflexion with the help of an elastic band can greatly help frequent practitioners of the sport.”
Finally, it is important to always remember that consulting a specialized professional is the best way to optimize your results and avoid problems with injuries. Therefore, seek guidance to adapt the exercises to your individual needs.
