Cutting Edge Technology for
Strength Training Runners
- Strength training runners...
- Should I strength train?
- I don't want to gain weight.
- I want to run faster and the only way I can
do that is by training on the road.
Strength training benefits include reduced
injuries. Injury that takes time away
from training. The extra muscle that is
built around your knees and hips, increases joint stability, protecting the
areas that are most prone to repetitive stress injuries.
Running strength training is not the same as what we see the
body builder doing. Body builders are
going to focus on one muscle at a time.
As a runner you want to train groups of muscles that all play into
the motions of running. Running is a one
leg sport. By that I mean each leg
hits the ground separately. As the right
leg reaches out, the right shoulder rotates back and the left shoulder comes
forward. And right in the middle the
core is working to balance the whole body.
With that picture in mind, how important are the core
muscles to running? If I want to run faster I have to take into
running speed = stride
length x stride frequency.
length is a function of strength, power and flexibility. Stability and balance are what guides the
body’s ability to use power to make longer stride length. The core controls the ability of the body to
rotate the upper and lower body in all of our motions and is what allows longer
strides and faster running. I ask again how important is strength training for
Strength Training Runners in 30 minutes
In the picture above I asked if you could get your week’s
strength training in 30 Minutes once a week, would you? Let me take a minute here to explain the
cutting edge Technology that is now available to you here in Portland.
The bioDensity™ Machine is used to build the myofibrils in
your muscle, and does not bulk you up.
It gives lean toned muscle fibers that are used in transferring power
output to the ground when running. The
strength training includes the four major muscle groups in the body. Chest, core, legs, and back muscles.
Power Plate® is whole body vibration. Here we work with you on balance,
flexibility, and core strength. During
this portion of the exercise we will focus on how the body works during running. There will be single leg training, and
opposite hip to opposite shoulder, just like we run. We will work to involve the core so that
running is controlled from the center of balance.
To answer the questions posed at the beginning. Yes you may gain a bit of weight. Strength Training
Runners is critical to your running health. You can get
that training in a short session once a week.
It will make your running more enjoyable, and ultimately safer.