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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