Functional Strength Training Benefits For Runners

Functional strength training involves resistance work with the expectation that an increase in strength will have a direct impact on endurance and movement performance. To achieve optimal results individuals should practice the precise movement repeatedly. Routines may vary depending on the goal that the individual want to achieve. However, to achieve success a person should combine exercise with weights and cardiovascular designed to increase endurance.

A runner is often looking for ways to increase their speed and endurance. By building muscle through training individuals can increase their overall performance on the track, as well as other added health benefits such as healthy heart and joints will help to increase muscle mass.

Because of the constant and repetitive high impact of the joints, injuries can be high. Building muscles that will help strengthen the joints will help to reduce the risk of injury. In addition, strength training may result in a less severe injury. Exercising in this way will increase the size of the muscle fiber, which will act to increase the runner's power. This will in turn help to increase speed and velocity. Additionally, these routines will aid in increasing the oxygen flow to the brain. Increased oxygen helps the runner to jog with ease.

Using a combination of weights and targeting specific muscle groups will maximize results. Skipping with a jump rope for up to three minutes is an excellent warm up activity. Proceed with some low back movements, squats and curl ups, and arm and leg rotations. Warm up should last for approximately ten minutes to ensure all muscles are loosened and ready for a more intense activity.

After the warm up individuals should focus on threes sets of eight repetitions that include squats, calf raises, side bends, standing leg curls, triceps extensions and bicep curls. After each set individuals should rest for approximately 20-40 seconds. Be sure to breath steadily and perform a full range of motions with each exercise.

Functional strength training will aid the runner maximizing their performance. Individuals should follow routines precisely and be sure to incorporate weights to build muscle mass and power. Individuals should also incorporate cardiovascular work that includes cycling, swimming or stair climbing. A healthy diet will compliment each work out and help the individual to sustain their endurance. Working with a trainer to accomplish functional strength will be beneficial to long term results in your running program. You will be able to run on your own with the proper guidance.

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How to Train for a Half Marathon - Intermediate Runners

ByRebecca E Lynch

Initially, a half marathon can seem a bit daunting. However, if you're an intermediate runner, meaning that you've been running five or six times a week and are averaging between 15-25 miles per week, you're ready to attempt your first half marathon. With a bit of planning and a lot of training, you'll be crossing the finish line in no time.

Equipment
The great thing about running is that it's essentially free. It doesn't require an expensive gym membership or fancy clothes. All you'll need is a good pair of running shoes, a couple of good pairs of socks, and an inexpensive watch. Purchasing quality shoes is particularly important, especially as you begin to run longer distances, and it's very crucial to invest in a good pair. Many running apparel and sporting good stores offer a complimentary shoe fitting; they'll observe your step and examine your feet to match the precise shoe exactly to your needs. Socks may seem insignificant, but don't underestimate the power of a good pair of socks. Nothing hinders training like an agonizing blister.

Training
There are many free half marathon training programs available for download on the Internet. Most are centered around the same concepts: gradually increasing mileage to build endurance while incorporating aerobic intervals to improve stamina. Make sure to verify that the selected program comes from a reliable source, and try to follow the training schedule as closely as possible. If you have a busy schedule, it helps to plan a week in advance exactly when you'll take on your daily runs. In addition to the training program, strength training and stretching are extremely beneficial to avoid injury while distance running. High repetition, light weightlifting is arguably the most useful and important cross-training exercise for runners. However, nothing is more important to a proper training regimen than a thorough stretch before and after each run. Incorporating yoga into your fitness routine a couple of times a week is also a great way to minimize injuries and aid in muscle restoration after a long run.

Nutrition
As an intermediate runner, you've probably already mastered the art of fueling your body for long distance runs. However, when training for a half marathon, it's very important to monitor your daily calorie intake to make sure that you're getting an adequate amount of calories. Listen to your body, and nourish it appropriately with a sufficient amount of protein and carbohydrates. If in doubt, there are a plethora of books and online forums available where you can find an abundance of meal plans specifically designed for runners and athletes. During long distance runs, many runners ingest energy gels or protein bars to increase endurance and maximize energy. If you plan on consuming these, make sure to conduct a trial run with the product, as you never want to experiment with a new product on Race Day.

Prepping for Race Day- What to Expect

As Race Day approaches, it's normal to experience a bit of anxiety. Many runners make the mistake of overexerting themselves in a last-minute attempt to prepare. Instead, trust your training and don't try to overcompensate, as this has been found to be counter-productive. Adhere to the training schedule and make sure to taper the training a week prior to the race. Your two meals prior to the starting gun are highly important. On the evening before, eat a meal of protein and complex carbohydrates, and again, you don't want to experiment with any unfamiliar foods. Awake early and allow plenty of time for a relaxed preparation and transport to the starting line. At least an hour before the race, consume a small meal composed mostly of carbohydrates, and drink plenty of water. Upon arrival at the race site, find your proper place at the starting line, and soak in your surroundings. You've worked hard, trained hard, and now it's time to enjoy the run!

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Interval Training for Half Marathon Runners

Interval training is a useful way of helping to gain the maximum amount of benefit from your exercise in the minimum amount of time. But intervals have to be used with a certain amount of caution.

Increasingly interval training, where short bursts of really hard exercise are interspersed with less demanding periods, are seen as a great way of boosting performance without spending hours in the gym. Recent studies have even shown that unfit people can benefit by doing vigorous bursts of activity for a as little as 10 minutes per week, can decrease their likelihood of getting diabetes, and can even increase cardiovascular performance. It is well known that intervals do give more benefit than the total time taken on exercise would allow you to believe.

The downside to this approach was illustrated perfectly on a recent science program on TV. The presenter wanted to test the claim that repeating 30 second sprints, six or eight times in a total of 10 or 15 minutes total exercise per day, three days a week is enough to show significant health benefits. What happened? Within the first 10 seconds of the first sprint he had pulled a muscle in his leg. Trying very high intensity work is great, but only if you are strong enough to take them. And the only way to get strong enough is to build up steadily.

One of the best forms of intervals for runners is the called the 'Fartlek'. It's a rather informal way of adding hard bursts of running into your normal routine. Basically, after you have been running for a while, maybe 10 minutes, you set yourself a target. Maybe 'I'm going to run flat out for the next 30 seconds', or 'I'm going to run as fast as I can to that lamppost'. Then you just go for it. When you reach the target, back off to a slow jog (or even walk) until you've regained you breath, then back up to normal speed. Further on add a second short sprint, then rest, then another. The first time you try this I doubt if you will be able to do a fourth!

The advantages of this kind of interval are that it ensures that you are completely warmed up before you start pushing the boundaries and the fact that you are already in the middle of a 30 minute run suggests that your body has had sufficient training to avoid pulling a muscle in the first 10 seconds. Don't think that it's a breeze though. On paper it may sound easy, but in practice it is really physically demanding. And if something starts to hurt STOP! And at the end, make sure that you jog slowly for the last 10 minutes of your run, to give you a good 'warm down' after your exertions.

One final word of advice - don't try and do intervals every time you go for a run. They are really demanding on the body, which is why you get so much benefit from such a short exertion. But more than once or twice a week will almost certainly lead to injury for even the most enthusiastic runner. And if you are a beginner, don't try them at all, until you can comfortably run for 30 minutes without stopping. Intervals are not for the faint hearted...literally!

Find out more about training for a half marathon at www.erunningweightloss.com/halfmarathontraining

Rob Knowles used to be a sedentary, overweight office dweller. He still wastes his days trying to earn an honest living in an office, but he did take up running, he lost some weight and now he just won't stop going on about it!

© 2012 Rob Knowles

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