Updated 03/05/24 12:24 AM
Strength Training:
Strength training
Today, let's explore the importance of strength training for runners and its impact on performance.
Strength training is a crucial component of any runner's regimen. It enhances running performance, reduces the risk of injuries, and improves overall athleticism.
One significant benefit is its ability to strengthen muscles, enhancing power and endurance while correcting imbalances and refining running form.
Let's delve into specific exercises for runners. Core exercises like planks, Russian twists, and mountain climbers improve stability and posture.
For glute strength, incorporate squats, lunges, hip thrusts, and step-ups to bolster power and stability.
Additionally, leg exercises such as deadlifts, leg presses, calf raises, and hamstring curls build strength and resilience in lower body muscles essential for running.
To integrate strength training effectively, aim for 2-3 sessions weekly, targeting different muscle groups each time. Start with lighter weights and progressively increase intensity and resistance.
Incorporating strength training into your routine is paramount for runners, improving performance and mitigating injury risks. So, take it seriously, commit to the regimen, and witness tangible improvements in your running. I'm Andrea, your marathon strength trainer, thank you for watching.
Using strength and resistance training to improve marathon performance.
Read more Strength Training:
Also see:
UCSF Sports Medicine
The UCSF Sports Medicine team gives fantastic information for all marathon runners.
Tutorials
Simple instructions for how to perform exercises for running.
Yoga for Runners
A group of physical, mental, and spiritual practices aimed at self-controlling the body and mind of a runner.
Nutrition and Recipes
Some ideas on what to eat, how to make it, and how to eat it.
Health and Performance
We're excited to re-introduce Dr. Jeff Shapiro to our SFM community. If you're looking to improve your health and performance, you know an overwhelming amount of information and opinion is conflicting, counterproductive or harmful. We're giving Dr. Jeff a platform to address this. In his articles, Dr. Jeff will discuss exercise and nutrition physiology (how the body works) allowing you to ignore chatter and reject myths. For example, should you carbohydrate load and/or eat during running? Are pills on SFM weekend harmful? After graduating from Stanford and Yale, Dr. Jeff served as medical director of the San Francisco Marathon for a decade, completed and lectured at 50 marathons and trained athletes to achieve peak organ function for 30 years. Dr. Jeff appeared on ABC News' 20/20 "Super Humans," consulted for CBS News' 60 Minutes "The Toughest Race" and co-produced “Ultra Running” for The Late Show. At the 2023 San Francisco Marathon, Dr. Jeff received a standing ovation for his presentation on exercise/nutrition physiology and adverse effects of pills. Since he teaches physiology, Dr Jeff’s presentations will read like science instead of a blog. Train Well with Dr Jeff starting in May 2024.