Training is something that is part of our lives no matter what role we play. Be it in the shoes of a trainer or in shoes of a professional. Of late the world around us has been about staying fit and training is something that comes handy. However, training is not only about building muscles but it is also training our minds to get stronger which can get us in the right shape. To a great extent, sports and sportsmen have been our inspiration to stay fit.
Speaking of sportsmen just to stand up to our expectations the sportsmen around the globe train their fat out just to be on the top of the success ladder. Then be that Lionel Messi, Neymar; Michael Jordan, Lebron James to play good soccer and basketball. You‘d be surprised to know that no 100-meter race ran by Usain Bolt was without strength building/ training. We generally perceive that fartlek and hill sprints are their first choice and there is no need for them to strength train themselves. How did strength training help so many sportsmen in sprinting? Here are some reasons demonstrating How training really help sportsmen especially while running:-
- Strengthens your Bones, Tendons, Cartilage, Fascia, and Ligaments
Running is a process that’s repetitive in nature especially amongst sportsmen and athletes, that leaves runners highly prone to injuries these specifically include overuse injuries. Body Building/strength training as a concept enables your body to positively adapt and respond to the changes your body has is undergoing during a run. Strength training/Body Building creates joining (connective) tissues and allowing your bones to adapt to the needed changes that are important while you’re running. It helps your bones in mitigating and avoid overuse damages under your skin like fractures or sprains. Muscles are attached to your bones through tendons.
Tendons are a continuous structure of blending muscle tissues into the tendon. However, the tendon has little blood flow, and your ligaments keep your bones connected. You’d be surprised to know that your bones react to stress and resistance just the way our muscles react while you lift weights. As your muscles are getting stronger so does your bones that exert your pulling strength where bones are attached with the muscles. This keeps you fitter and healthier the bigger bones get the stronger they become, results in making your cartilage thicker, which also gets sturdier. Where stiffer connective tissues allow runners to bare and absorb the pounding.
- Strengthen your hips
Most running injuries are caused because of weak hips. This results in making runners sit for days once they get injured. Adding weight lifting in your training program is a great and simple solution for a problem like such. For athletes and runners, strength training should be designed in a way that focuses on your lower body which is the most integral part of your skin while running. It works on hip & glute strength are two of the most important stabilizing muscles which are most used because you run. A strength session can be a simple and quick way of doing it, all you need to do is shortlist two to five exercises that you think about performing is easy for you at least four to eight times. In case if you are afraid to pick heavyweight here’s a fun fact for you ‘heavyweight helps runners and intense heavy training should be done by the runner at least two to three times in a week.
- Enhances your performance
Sportsmen in the business of running want to run faster and faster every single day. Runners know this that more training plans help them in gearing for their results. Most of a runner’s training is about balancing their runs with easy efforts and workouts. However, strength-building also allows in getting faster and makes your efforts felt a little less. Weight lifting blends with your movement such as deadlift like the clean and jerk that allows you in becoming a more efficient and powerful runner. Researches have shown that strength training makes your 5K faster where your economy and muscle power are increased. This develops your speed and helps in gaining a stronger finishing that’s essential in racing.
- Keeps you away from injuries
Injuries are something that is quite common amongst runners, however, one thing that most runners don’t know that they usually get a heart because of ‘cardiovascular fitness’ in simple terms because of weakness. Strength training acts as a planning tool for your muscles that benefits your running abilities eventually. It has been seen that hip injuries are majorly the root cause of injuries amongst runners. No matter what form of strength training that you’re performing it is best for the people who are in the running business. Then be that athletes or sportsmen. This is the best way to make runners healthier, stronger, and faster. If you’re struggling to take your running and racing to the next level, make the commitment. Add weight training to your regimen and you’re likely to see impressive results!
- Run Faster
This may look like a no-brainer to you, however, strength training has the ability to stress on your body through weights that allows your body to adapt and make the needful changes that increase your ability to withstand that stress. Over the days this physiological adaptation can impact your running speed humongous. Hence, it’s important to train on a comprehensive program that’s designed to get you expected running results.
The benefit of strength training is that it increases your bone and muscle mass that is fat-free mass and minimizes your body fat percent. This even strengthens each and every stride that you take, with minimizing your body fat it also increases your ability to take another stride with ease and without any exertion. For starters, you can start random weight lifting exercises, however, just take a count of your speed before your strength training.
While you’re gearing up for a strength program try doing a 15 to 30 minutes of strength training for starters, this will decrease the risks and would also be injury-proof. This will keep you safe from dramatical injuries and help you run more while you train for it faster and even race faster.