Strength Train Your Sport – A Program for Runners/Walkers
Strength training is a ?must do? when preparing for any recreational or sporting event. In this first of a 3 Part series, we show you how to use a strength training program to improve your fitness for fun run/walk events.
If you are like thousands of others, and you are thinking of entering a sporting or recreational event this summer then don't forget your strength training program ? the benefits are enormous.
The Spring and summer months see a plethora of outdoor sporting events on offer for the serious and not-so-serious participant. How well you perform on the day, and how quickly you recover from competing, depends on how thorough your training has been ? and that involves a strength training routine.
Benefits of a Strength Training Program
- Strengthens muscles, bones and connective tissue.
- Improves performance and endurance by making muscles tolerate lactic acid build up.
- Helps stabilize joints.
- Fast-tracks weight loss by raising metabolism.
- Lowers the risk of injury by rectifying muscle imbalances.
When training for a recreational event it is important to train specifically for it to but many people ignore the strength training component, thinking it is unnecessary.
However, many studies in recent years have revealed that sports specific training combined with a strength training program significantly improves the performance and recovery time of the athlete no matter what the sport.
Strength Training Protocols
- Perform strength exercises 2-3 times a week
- You can utilize compound or isolation exercises. Compound exercises involve using more than one joint. Isolation exercises involve only one joint and one muscle.
- When lifting weights, aim for a medium weight (approximately 6 – 10% of your body weight). This will develop muscular strength and muscular endurance without fatiguing the body.
- Strength Training exercises involve body weight, lifting weights (barbells, dumbbells, kettlebells, medicine balls, bands), using swiss balls and cross training methods.
- Perform 2-4 sets per exercise/ 12-25 reps.
Program
The program is designed to increase muscular strength and endurance in the lower body by targeting the gluteals, hamstrings, quadriceps, and calves.
The program will also improve core strength by targeting the abdominals, the lumbar muscles (multifidus, erectors), and the upper body (chest, arms and shoulders).
To maximize your fitness goals, aim to do this program at least twice a week, with 3-4 days a week earmarked for sport specific training (walking/running).
Always ensure you have adequate rest each week. If you feel too tired to train, listen to your body and instead opt for a low impact workout such as yoga, pilates, an easier walk or even a relaxing swim.
Resist the urge to simply lie on the couch as this will only stiffen the joints. Also, use the down time to think about how to improve your eating habits to better fuel your sporting goals.
Novice Program
Warm up for 5-10 minutes with a power walk/jog
- Lunges x 15 each leg
- Swiss Ball Dumbbell Squats x 20
- Bench Bridge x 20
- Calf Raises x 15
- Cable Rows x 20
- Swiss Ball Oblique Crunches x 15 each side
- Swiss Ball Jacks x 12-15
Intermediate Program
Warm up 5-10 minutes with a power walk/jog
- Single Leg Dumbbell Lunges x 15 each leg
- Dumbbell Squats x 20
- Dumbbell Swings x 15
- Single Leg Calf Raises x 15-20 each leg
- Swiss Ball Oblique Crunches x 25 each side
- Swiss Ball Straight Leg Raise x 15 each leg
- Swiss Ball Push Ups into Jacks x 15-20
Next week, learn how a strength training program can enhance your cycling ability and better prepare you for a summer of cycling events.
About the author
Fiona Compston is a freelance aerobics instructor, a certified Personal Trainer, Counsellor and Remedial Massage Therapist. She is also a certified Menofitness trainer, specializing in menopause hormone enhancement for women aged 40+ and pelvic floor strengthening.
She specialises in fitness for women aged 45+, and has also trained Miss World New Zealand, Elite kiwi cyclists, rowers and hockey players.
You can also find Fiona on Facebook.
