If you’re a runner, you’ll want to add weight training to your exercise program to increase endurance.
There are a number of things that a runner strives for and one of them is endurance. During a long run, muscles become fatigued. This is particularly true in the feet, where after a long session of running, the arches actually relax a little and you become more flat-footed as a result.
When the muscles fatigue, this slows down your pace. Your feet lose their spring and remain in contact with the ground for longer periods of time. One way to alleviate the fatigue in your feet is to strengthen your legs in the gym.
Recent research out of Northumbria University shows that when legs are strengthened with weight training in the gym, the feet are slower to fatigue and this increases speed and endurance in the runner.
The researchers tested a group of 10 expert male runners to see which muscles fatigued the fastest and it was the hamstrings. Once these powerful muscles begin to tire, they send signals to the lower legs to slow down.
By performing a few exercises twice a week, you could greatly improve your endurance and running performance.
Weight Training for Runners
Deadlifts – Stand in front of a barbell and squat down to pick up the weight. Straighten your legs and your back as you come up to a standing position. Return the barbell to the ground and repeat. 3 sets of 10-12 reps.
Squats – Holding a barbell behind your neck, lower yourself down into a squat. Power up through your heels and repeat. 3 sets of 10-12 reps.
Lunges – Holding two dumbbells at your sides, step forward with the right leg, dipping down until you reach a 90-degree angle. Return to center and repeat on the opposite leg. 3 sets of 10-12 reps each leg.