O strength training for runners It is an endurance test that provides many benefits to our body, however, it must be applied by coaches and technicians, as it maintains the player's competitive level during the season, this training has the capacity to improve strength endurance.

Benefits of Strength Training for Runners

Strength training is highly efficient, and it is possible to combine running and weight training. See the benefits that these practices can bring:

• Helps to strengthen muscles;
• May decrease the risk of injury;
• Facilitates posture correction;
• Brings balance to the body and mind;
• Keeps cholesterol, diabetes and hypertension under control;
• Increased muscular and cardiorespiratory endurance.

For those who are not experienced, it is recommended to seek help from a professional, after all, we know that a runner needs extra exercises to strengthen muscles and improve performance, bringing improvements to the limbs and torso.

How to incorporate strength training into your running routine?

All strength training for runners can help burn fat, so we'll show you the ideal combinations for runners to gain endurance while running:

1- Resistance and strength training

This training can provide fat burning, you can combine a light endurance run with strength training, this run helps to correct the metabolism, improving its functioning, to set up this training it is necessary:

• Heating: Start with a light endurance run of up to 60 minutes;

• Strength training: After running, include strength or bodyweight training, it is important to do between two and four sets of exercises (squats, push-ups, forward lunges, superman pull, bridge, Russian twist);

• Duration: The exercise should last 30 minutes, plus 30 minutes of rest between each interval.

2- BODYWEIGHT CIRCUIT TRAINING

In this training it is possible to include resistance training, we can challenge the body in several ways, thanks to lactic acid, we can develop more tolerance in high intensity training, to work the muscles you can use benches, stairs, walls, see below, how to prepare a training:

• Heating: 15 minute run;
• Main training: series of up to 6 exercises, in this case they can be: push-ups, squats, lunges, abdominals (crunches);
• Duration: 30 minutes of exercise, plus 30 minutes of rest;
• Pause between exercises: Between strength training sessions, do a 5 to 8 minute run at a high speed, as long as you are comfortable.

3-RUNNING WITH STRENGTH EXERCISES IN THE INTERVALS

This exercise helps you gain more endurance for running. You can run with intervals and also perform strength exercises during breaks. You can do two sets of 10 to 15 repetitions. To prepare for the workout, follow these steps:

• Heating: Light jogging of up to 15 minutes;
• Main training: every 8 minutes, do mini circles, including 3 bodyweight exercises;

• Routine: 2 sets of 15 repetitions;
• Suggestion to include: push-ups, triceps dips, pull-ups;
• Core: bridge, russian twist, abdominal (crunches);

• Legs: forward, side or backward lunges, squats.

Best Strength Training Exercises for Runners

Exercises can prevent injuries and improve athletes' performances. Strength training and stretching bring efficient results to runners. We can find exercises for stretching and warming up. Here are some small exercise suggestions:

• For heating: Thighs, glutes, quadriceps, calves and warm-up;

• Strengthening: free squat, 45° leg press, horizontal leg press, calf raise, leg extension, etc.

How to avoid injuries when incorporating strength training?

With some procedures, it is possible to prevent the pain from spreading, see what these precautions are:

• It is important to warm up;
• If you are inexperienced, be careful with weights;
• Always have good technique and posture;
• Control the weekly volume;
• Maintain control over the speed of movement with moderate or high loads, do not do any type of training without preparation.

How can strength training improve your speed and endurance?

Have a good quality of life, avoid alcoholic beverages, maintain a lighter diet, breathe abdominally, try to run regularly to help the respiratory and cardiovascular systems, we also have to consume water, before, during and after training, approximately 300 to 500 ml.

Conclusion

Therefore, strength training for runners should be done in moderation, if possible under the supervision of a personal trainer to avoid injuries.