3 reasons to add lifting to your race day training
Prevent injuries
RUN faster
Improve running economy
improve running economy by encouraging coordination and stride efficiency
In simple terms, running economy is the combination of various factors combined during submaximal running. Strength training can be used to enhance running efficiency and economy. This is related to several factors, but a huge benefit is increased joint stability. This reduces the need to recruit stabilizing muscles. Altogether, this allows muscles to generate force more efficiently, and provide more potential energy into movement.
Prevent injuries by strengthening muscles and connective tissues
After two years we are back into the full swing of Marathons, Triathlons, Iron Mans and all-around running season! If you want to be able to perform to your fullest potential you should be targeting areas of fitness like mobility, stretching, and strength training. Even the most avid runner can get injured; improper training or not strengthening the right muscles can lead to exactly that. Your body’s tissues, joints, and ligaments have only a limited capacity to handle stress and work. Once that limit is reached, they start to fatigue and everything is working against you. Increasing the limits of load-bearing and stress capacity will help decrease injury risk and increase performance. Building a strong foundation for your muscles through mobility training support the joints, tendons, and bones. In order to achieve the desired effects of strength and mobility training when it comes to injury prevention and pain management, it needs to be targeted. More importantly, it needs to be specific, done regularly, and done properly. These elements of strength and resistance training are essential if your goal is to prevent injuries and increase your performance level. All Ladies Who Lift strength training programs come with access to our Our Members Portal which provides our clients with exclusive mobility work each month. Get a sneak-peek into here!
run faster by improving neuromuscular coordination and power
Neuromuscular coordination refers to the ability of your central nervous system to efficiently control and coordinate the contraction of a muscle, or group of muscles, in order to complete a specific task or movement. Strength training, and particularly maximum load training and plyometrics, is one of the most effective ways to increase your ability to recruit motor units. It’s also one of the most effective ways to improve exercise efficiency. Running is a sagittal plane movement just like walking and biking. However we want to be sure that we train in all planes to create a well balanced body. Developing neuromuscular coordination is an important, and often overlooked, factor in long term success in all sports. With endurance-based sports it allows for more efficient movement, reduced energy expenditure, and lower oxygen exertion at a given speed or work rate.
faqs
Do I need to lift heavy weights if preparing for a race?
Runners should not shy away or be afraid to lift heavy. That being said, many of the benefits of strength training to runners can be obtained through body-weight exercises. A custom progessive overload program is a way that you can specifically tailor your program to your race goals. Working with a coach can really help you in pushing and challenging yourself all while keeping your running a priority.
How many days a week should I be strength training versus running?
At Ladies Who Lift we recommend anywhere between 2-4 days of strength training be incorporated into your pre-race fitness program. however, this will also depend on other factors such as How far out your race is, the distance of the race, and if you are dealing with any injuries.
if i’m training for a race, What should I focus on in my strength training?
Lower body, upper body, core. Any combination of training can work for you. You want your legs to be as strong as possible since they are what propel you. A strong core is essential to running since While running you use your abdominal muscles, back muscles and spine stabilizers. You don't use your lower body or core without using your upper body. There is a lot of arm drive used during running. Overall we use our whole body like a chain and we should not neglect one over the other. Squats, Deadlifts, lunges, RDL’s, rows, any sort of unilateral movements like single leg squats, single leg hip thrusts, single-arm rows, Planks, farmer carries, Bench presses, Overhead presses, push ups etc. all support our running. Be sure that you are incorporating unilateral and contralateral movements.
are you preparing for an upcoming race?
Strength training is essential and can easily complement a runner’s training routine. Check out our most affordable custom program options to incorporate into your race prep!
about the author
Coach Brittany is an ACE Fitness Certified Personal Trainer and additionally holds a specialty Certification in Pre/Post Natal Training. She has experience as a group fitness coach and trained 1:1 both in-person and online.
Brittany started her fitness career several years ago, and has loved it every step of the way! Watching clients continually putting in the work towards achieving their goals and enjoying the process has been a driving factor in Brittany's coaching. Brittany started strength training a few years ago and has loved the impact it has made both physically and mentally in her own training. When not training you can find Brittany traveling to anywhere that has a beach and an ocean. She also loves enjoying a glass of wine and catching up on her trash tv.
