How often should Runners do Strength Training
Runners, like everyone else, avoid incorporating strength training into their routine. This I because, sometimes, strength training might leave you sore for days if not done properly, especially for beginners. Strength training is good for runners, it enhances their potential and pushes them to another mile. To answer the question of how frequently runners should strength train, I think it is safe to say twice or thrice a week.
What Is The Ideal Time To Strength Train?
Runners should incorporate strength training into their routine; however, this should be done on the days you are set to run. This might sound off the bat crazy, but, this is the only way your body can recover before the next session. When you begin to alternate running with strength training, you will leave your body sore, with no time for recovery.
Another great thing about strength training and running on the same day is that, it will make you do less number of sets, repetitions and also make you go light while training because your legs are tired from a run. Strength training will leave you tired and full of energy, this is why it is advisable to adapt to a routine quickly and stick to it to maximize the benefits.
Exercises To Begin With
I suggest you begin strength training with squats and some lunges. These two exercises are very good for the body, especially the lower part of it. As you go deeper into the training, you can reduce the weight you carry and also bring down the amount of sets and reps you did in the last workout session.
I recommend that you stick to your body weight at first and keep those dumbbells aside for later. All your focus should be on attaining the appropriate body form while exercising, and getting the motion of the exercise correctly, rather than focusing on the weight you are carrying, as this might even throw you off balance as a beginner.
Be sure to get really comfortable with strength training, and the routine you are following, before pushing further by increasing the amount of reps, weight and intensity. When you feel like you have gotten the hang of your current routine, you can add in some more exercises such as dead lifts and squat thrusts.
Remember, you are not alternating strength training with running and no matter how bad you want to strength train, do not forget that as a runner, running should be your sole priority. While strength training as a runner there are some precautions to be taken, such as; proceeding at a slow and steady rate, the amount of strength training you do should depend on the amount of miles you are running in a week. Do not over exert yourself, to avoid potential injury that might hinder you from running or achieving your set goals.
When you started running, you didn’t just go a thousand mile on the first day right? So don’t expect weight training to be any different. Slowly build up and achieve chunks of milestone. Learn to progress as you go.