262. STRENGTH TRAINING BENEFITS)

Runners love to go hard. We love to keep moving and push ourselves. When we get into different exercises practices that are not as ‘fast paced’, it can feel strange. I have heard runners describe strength training as ‘boring’ or not feeling like they are ‘doing anything’. I have also heard runners say that they are ‘too sore’ from strength training to do their workouts. Even in my own experience, I have had my ego hurt when I visit the gym for strength training only to realized I am weaker than 90% of the other people strength training. It is tough when you are considered ‘advanced’ in one sport IE running and then novice/beginner at another. These feelings and experiences with lifting can hold people back from doing what needs to be done in the weight room. So often runners neglect strength training and it ends up coming back to bite them later in life through an injury or low bone density or inability to stay active.

1. How should a runner start strength training

   
   





1. If you don’t have a lot of consistent experience: BODY WEIGHT

   
   



2. Always do less than what you should 

   
   



3. Do NOT go to failure

   
   





2. You need to REST between sets

   
   





1. You should be doing a strength workout NOT a cardio workout

   
   



2. HR shouldn’t be that high

   
   





3. Lifting with a purpose

   
   





1. Follow a plan!

   
   



2. Don’t overdo certain muscle groups

   
   





4. Progressive overload

   
   





1. How many sets and reps

   
   





5. Total body vs lifting every muscles group

   
   





1. 2x a week 20-40 min of total body

   
   



2. Repeating the major lifts like deadlift and squat can give you amazing results