Build strength and prevent injuries – Chuze Fitness

MARATHON training is all about miles for recording, right? Not really. While driving obviously occupying the central phase during Moraton training, strength training also plays an important role, which serves as powerful (and often overlooked) the mileage goals.

Whether you are the first time a marathoner or spicy runner that chases PR, integrating power in your weekly routine can help you start stronger, recover faster and stay without injury. If you have ever completed pain with hips or slow steps in the long run, strength training can only be a missing solution.

Let’s investigate how forces for marathon runners can help you go to cross the distance without burning.

Why power for power for the power of marathon runners

Power training for marathon runners is not about increasing; It is about the construction of a durable, efficient engine. Research consistently shows that racers involving power training improve their initiation economy (how effectively they use oxygen), machine mechanics and durability.

Here’s what it looks in action:

• Better holding on long run, reduce energy consumed
• Stronger glutes and hamsters to power their step and stabilized knees
• The lesser core that helps you maintain the form when hitting fatigue
• Minor injury to excessive use thanks to improving muscle balance and joint stability

Simply put: Smart Strong training helps you run smarter, not just harder.

Common myths about the power training for runners

Clean the air around a few myths holding runners to accept the work of power:

Myth: Strength training causes you to load

Construction of significant muscle mass requires a very different approach from what is used in the preparation of the marathon.

Low-to-moderate power training, high-tail strength training (two to three times per week) improves strength and muscle endurance without adding a large level.

Myth: Running is enough exercise

While running it builds cardiovascular durability, does not strengthen all muscles and connective tissues that you are relying.

Weaknesses, especially in the nucleus, glutes and hips, can lead to poor shape and possibly injury.

Myth: I don’t have time to run and train the

Even two short power sessions can take a big difference. If you avoid strength training and are on the side of the injury, then you will indeed Feel skipping costs.

Best workout training exercises for runners

You don’t have to live in the gym or save complicated routines to see the results. The key focuses on functional, complex movements that support your step, balance and common stability.

The following exercises are friendly and offer great benefits with minimal equipment:

Squatts

To make a squat, stop with your feet and get down and lower your hips back and down like you’re sitting in your chair. Stick to the chest in the lifting and core engaged, then press PETE to return to stand. To turn on the weights, hold one dumbbell in each hand, holding hands on the hips.

This exercise goals yours:

• Gluten
• Quadruple
• Hamststrings
• Core

Squats help to strengthen their lower body and core, building the foundation that you have to push yourself effectively with each step.

Dead light

Keep one stupid in each hand. Then, with straight back and mild bending in knees, hip hips to lower the weight towards the floor, keep the dumbbells in front of their clips. Focus on maintaining a good position and squeeze glutens while dealing back to target your:

• Hamststrings
• Gluten
• Lower back

Make things improve the hip hinge mechanics and strengthen the entire last chain playing a major role in stricter forces and prevention of injuries.

Switching or hip switching bridges

Lie on your back with your knees bent and legs on the floor. Drive through the heels to raise the hips towards the ceiling, you squeezed glutens on top before the descent back. If you want to embed the weight, keep the heavy dumbbell over the hips.

This move helps to activate and strengthen glutens, which are often insufficiently activated in runners and can lead to compensatory injuries if left weak.

Planks

Set the forearms on the field and the body in a straight line from head to toe. Turn on the core and glutens, hold positions 30 to 60 seconds without releasing the hips to be sag or pike.

The plotted area builds a deep core, which supports proper start-up and keeps your form solid, especially during distance fatigue.

Side Steps from the resistance band

Set the resistance range around thighs or ankle, bend a little on your knees and take advantage of lateral steps while remaining low in athletic attitude.

This small but powerful move to the target of your hip stabilizers, who play a big role in preventing the collapse of knees, IT extensive questions and other common injuries of excessive use.

How to involve strength to your moronic training

Adding strength training to your marathon plan does not mean sacrifice of running. The key is to work smarter, not harder and schedule your sessions strategically to support your goals.

Frequency: How often should racing runners need?

Consistency is crucial, but that does not mean you need to work for strength training every day. For most marathon runners, two to three sessions per week is a sweet place. This allows you to build power and boost good moving patterns without distractions into your boot goals.

• Two sessions in the whole body are a while enough during weeks from a top mileage.

• If you are in phase or out of season basically, you may add a third day focused on the core or stability with one foot.

This frequency gives your body support that should be attacked through long races and recovering effectively, without adding unnecessary tiredness to your workload.

Time: When to add power work in your training

Strategic time difference makes a big difference when it comes to being without burning. You will want to work your strength working hours with lower intensity days and avoid lifting before the most demanding races.

Try to schedule strength training to:

• Simple Running Days (work first first then lift) to be in difficult efforts grouped
• Holiday days, but keep light in weight and low volume low to support recovery
• Days of Cross Training, especially if you combine raising with yoga, stretching or mobility

Avoid heavy lifting just before fast exercise, a hill session or long race. You’ll get more from your race and your session power when your feet don’t die.

Support: What to do in the last weeks before the day of the race

In the final part of the marathon training, usually the last two to three weeks, your focus should be transferred to recovery, race readiness and injury prevention. This means that your strength training power should go into maintenance mode.

Here’s what it looks like:

• Reduce sets, repetitions and general intensity
• Focus on the operation of mobility and movement of body weight keeping you dents and engaged without wearing you
• Skip new exercises or heavy cranes, which could cause pain or strain at the worst possible time

Think about this cone period as a chance of your body to absorb all the hard work you have done. By calling and the priority of active recovery, you will be to feel strong, stable and ready to start your best race.

Tips for safe and efficient strength training

To make the most of your sessions and stay without injury, keep these principles in mind:

• Start the light and focus on the form – versions of the main body weight of each exercise before adding resistance. You do not rush the movement of the process of processes build strength, not just a lot of weight.

• Progresses gradually – Increase weight, sets or reps over time. Here’s a good rule: If you can export final reps set with ease, you are ready to increase.

• Listen to your body – The painfulness is normal, but the pain is not. Priorities priorities for recovery, sleep and hydration, especially during the week weeks.

Remember that you also priority to your work for mobility. Narrow hips, ankles and hamster can limit your assortment of movement. Include dynamic heating before exercise and be sure to stretch or after a foam.

Special considerations for marathon runners

Every runner is different. Your power plan should reflect your goals, training phase, and even for its biological rhythms, so keep these other factors in mind:

Periodization issues

Just as your racing plan has phases (base, construction, top, cone), so that you are a power plan. Early in training, focus on building strength. While the day of the race is close to, transition to maintenance.

Support their hormonal health

For women hormonal fluctuations, power, strength and recovery can be affected. During the first half of the cycle, you can feel in the strongest (phase of follicles) and more tired before or during menstruation (luteal and menstrual phase).

Listen to your body and adjust accordingly, including lowering weight, getting more rest and replace in gentle movement as needed.

Nutrition supports power

The power of work creates microvers in its muscles that need fuel to repair. Make sure you get enough protein, carbohydrates and hydration to support your run and raise.

LEFT LABORATORY: Your strength

In Chuze Fitness we get that adding something new in your marathon routine can be a little intimidated. That is why we created a lift laboratory, a dedicated space for learning, growth and stronger in a way that suits you.

Whether you just start the strength training or want to reconsider your pattern before the day of the race, the lift lab is here to help you with the confidence, stay without injury and feel stronger in every step.

Sources:

Chiswich-physio and performance. Power training for runners. https://www.chiswick-phisio.co.uk/blog/strength-training-for-runners/

World Grenders. 5 characters of weak gluten and what to do about it. https://www.runnersworld.com/training/a64687693/weak-gutes-signs-and-solutions/

Webmd. Cycle synchronization. https://www.webmd.com/vomen/cicle-ing