Carter’s Home Gym(B2B), from Long Island NY, has a complete understanding of weight training for runners. They rent and sell professional gym equipment to homes, sports travel teams, office buildings, and commercial properties, They specialize in home gym design service and putting together complete gym packages that are flexible and customizable. Check the bottom of this post for contact info.
“I let my feet spend as little time on the ground as possible. From the air, fast down, and from the ground, fast up.”
Jesse Owens. – 4 Time Olympic Gold Medalist
If you are a runner or track and field athlete, weight training is an essential part of your training regimen. Contrary to popular belief, weightlifting will not make you slow or bulky. In fact, it can actually help you run faster and jump higher. In this guide, we will discuss why strength training is important for runners, as well as provide a comprehensive program for increasing speed in the weight room.
The Benefits Of Strength Training For Track & Field Athletes
Weight training can help you build lean muscle, improve your running economy, and decrease your risk of injury. These benefits are essential for any runner or track and field athlete who wants to perform their best. In addition to the physical benefits, weightlifting can also help you mentally prepare for races and competitions. The added confidence that comes with being strong can be the difference between winning and losing.
Another thing to keep in mind is that weight training can be used to supplement your running or track and field workouts. If you are feeling tired or need a break from the monotony of running, lifting weights can give you the mental and physical break that you need while still providing the benefits mentioned above.
So, weight training is beneficial for runners and track and field athletes. But how should you begin weight training as a track and field athlete?
How Should Runners Lift Weights
The weightlifting program for a runner or track and field athlete should be focused on three main principles: developing strength, improving running economy, and reducing the risk of injury.
When it comes to weight training exercises, runners should focus on compound movements that work multiple muscle groups at once. These exercises are more efficient and will help you develop the most strength in the shortest amount of time. The best weightlifting exercises for runners are squats, deadlifts, lunges, and cleans.
In addition to compound movements, runners should also include isolation exercises that target the muscles used in running. These exercises help to improve running economy by teaching the muscles to work more efficiently. The best isolation exercises for runners are single-leg calf raises, hamstring curls, and glute bridges.
Finally, weightlifting exercises that focus on core stability should be included in every weightlifting program. A strong core is essential for good running form and will help to protect the lower back from injury. The best core exercises for runners are planks, side planks, and bird dogs.
Now that we’ve discussed the benefits of weight training for runners and track and field athletes, as well as the types of exercises that should be included in a weightlifting program, it’s time to put everything together into a workout routine.
How To Begin Weight & Fitness Training For Sprinters
If you are wondering how to become a more powerful runner, it is important to start slowly and gradually increase the intensity of your workouts. It is also essential to focus on form and technique – this will help you avoid injuries and get the most out of your training.
The following weightlifting exercises for sprinting is designed specifically for runners and track athletes. It includes a mix of compound exercises that target the entire body, as well as some isolation exercises for the legs.
Sprints:
– Start with a slow jog to warm up
– Gradually increase your speed until you are sprinting at full intensity
– Sprint for 30 seconds to one minute, then rest for two to three minutes
– Repeat for a total of five to eight sprints
Compound exercises:
– Squats: three sets of eight to 12 repetitions
– Lunges: three sets of eight to 12 repetitions (each leg)
– Deadlifts: three sets of eight to 12 repetitions
– Bench press: three sets of eight to 12 repetitions
– Bent-over row: three sets of eight to 12 repetitions
Isolation exercises:
– Leg extension: three sets of eight to 12 repetitions
– Leg curl: three sets of eight to 12 repetitions
– Calf raise: three sets of eight to 12 repetitions
This weightlifting program is a great starting point for runners and track and field athletes who are new to weightlifting. A Hammer Strength Machine is excellent for some of these exercises. Remember to focus on form and technique, and gradually increase the intensity of your workouts as you get stronger.
If you stick with it, you will see significant improvements in your running speed, endurance, and overall strength. weight training is an essential part of any runner or track and field athlete’s training regimen.
Weight Lifting For Distance Runners
If you’re a distance runner, you may be wondering if weightlifting is right for you. Studies prove the answer is resounding yes. Weightlifting can help improve your running performance by increasing your strength and power.
When it comes to strength training for distance runners the typical focus is endurance training. This means they run for long periods of time at a relatively easy pace. While this type of training is important for improving your aerobic capacity, it’s not the only type of training you should be doing. Strength and power training are also important for distance runners.
The best weightlifting exercises for distance runners are squats, lunges, deadlifts, and cleans. These compound movements target multiple muscle groups at once, which is ideal for runners who want to improve their overall strength and power.
In addition to compound exercises, distance runners should also focus on single-leg exercises that target the muscles used in running. These exercises help to improve running economy by teaching the muscles to work more efficiently. The best isolation exercises for runners are single-leg squats, single-leg deadlifts, and Bulgarian split squats.
Here is a weightlifting program that is specifically designed for distance runners:
Compound exercises:
– Squats: three sets of eight to 12 repetitions
– Lunges: three sets of eight to 12 repetitions (each leg)
– Deadlifts: three sets of eight to 12 repetitions
– Cleans: three sets of eight to 12 repetitions
Isolation exercises:
– Single-leg squat: three sets of eight to 12 repetitions (each leg)
– Single-leg deadlift: three sets of eight to 12 repetitions (each leg)
– Bulgarian split squat: three sets of eight to 12 repetitions (each leg)
Start by doing two or three sets of each exercise, and gradually increase the number of sets as you get stronger. Remember to focus on form and technique, and don’t be afraid to increase the weight if you can do more than 12 reps with good form.
If you stick with this weightlifting program, you will see significant improvements in your running economy and overall strength. And as an added bonus, you’ll also decrease your risk of injury.
How To Combine Running And Weight Lifting
So now that you know the benefits of weightlifting for runners, you may be wondering how to incorporate weightlifting into your training. The best way to do this is to weightlift two or three times per week, and include a mixture of compound and isolation exercises in your workouts.
In addition to weightlifting, make sure you are still doing some form of endurance training. This can be easy runs, long runs or tempo workouts. The key is to find a balance that works for you and doesn’t leave you feeling overly fatigued.
Don’t forget to warm up before each weightlifting session, and cool down afterwards. A proper warm-up will help prepare your muscles for the workout and prevent injury. And a cool-down will help your body recover from the workout and reduce muscle soreness.
Carter’s Home Gym Can Help You Get Stronger And Faster
Although running is essential for any track and field athlete, strength training should not be neglected. In fact, weightlifting can actually help you run faster and jump higher.
At Carter’s Home Gym, we provide everything you need in weight training equipment to increase speed on the track. If you are looking to improve your performance, having your own equipment at your disposal when you need it is invaluable.
The best part about it – Carter’s provides custom home gym equipment memberships for runners at an affordable monthly cost. Give us a call TODAY to learn how we can help you get faster and stronger in your own home!
