Distance Running Needs Special Strength Training Exercises

FitnessJuly 2, 2017

At the beginning of distance running events, some athletes begin to ditch weights in favor of adding extra miles. While the extra mileage helps the athlete to increase his or her endurance, it can also lead to additional injuries.

Distance running subjects the body to immense strain. As such, if the muscles are not prepared for it, the stress from the running gets absorbed within the bones and the connective tissue. With time, the injuries of overuse which can include shin splints, stress fractures, and runners knee can prohibit the most dedicated athlete to miss the long-awaited event.

Maintaining a strength training regimen is essential for improving efficiency during the running. This is especially so for people who hope to go the distance of 26.2 km. Distance running can break down the muscles in the body and result in loss of strength. This ultimately slows the athlete down. No athlete is destined for failure. The muscle breakdown can be prevented with a proper strength training program. Also, strength can be appropriately maintained with the help of long-distance and endurance training.

How Can You Start Focusing On The Stability Of Your Training?

The Base distance training is essential for a great performance on the day of the event. In the base distance training program, the mileage and the intensity will definitely be lower. However, it becomes essential for easing the runners into the more difficult schedule. The athletes slowly begin to add miles to their training schedule to increase their cardiovascular fitness.

They also gradually to acclimatize their body to begin increasing the mileage. The stability phase intends to ease the body into strength training. It helps the body to prevent injuries on the road as the athletes try to increase balance, proprioception, muscle recruitment and core control.

In this phase, it would be helpful for runners to begin weight training. Runners should include strength training during the initial phase of their distance-running training. Doing so would ensure that the negative effects of weight training to not interfere with important traces. During this phase, the runners should not focus on weights. Rather, they should pay attention to their form and the execution of their plans.

Aerobic Endurance

In this phase of distance running training, the overall mileage slowly begins to increase. Here, the athlete may decide to set a day or two every week for faster runs. The purpose of this phase of the training is to push the cardiovascular system slowly and to prepare for the difficult phase and longer runs.

Distance Training Focus For Power

The distance training focus for power is the peak phase of the training. Extended runs may culminate at 18 to 20 miles. Also, additional efforts during the week can leave athletes with lesser time and energy for the required extra training. The focus at this stage should be to get the body prepared to complete the entire race and to get to the finishing line with a feeling of strength.

Maintenance And Recovery

After completing the hard work of the training, the athlete will need some time to recover from the intense training and maintain a level of fitness for the ultimate event. They no longer need to go on long runs. Moreover, additional running activity during the week may also be shortened or eliminated. The prime focus at this stage is to keep the runners feeling strong and healthy.

These are the four stages that athletes should go through if they are intent on distance running. Considering an event like this just as a walk is wrong. Unless one is prepared with special strength training exercises, distance running is impossible.