The
strength training protocol followed by the Notre Dame athletes, and all
of our runners, is a comprehensive conditioning program that addresses
all of the major muscle groups in the body. We do not attempt to imitate
specific running movements or emphasize specific running muscles,
because this typically results in an overtrained, imbalanced, and
injury-prone musculoskeletal system.
For
example, the calf (gastrocnemius and soleous) muscles are used
extensively in running. Due to their involvement in every running
stride, many people think that runners should strengthen their calf
muscles. Indeed they should, but it is even more important to strengthen
their weaker counterpart, the shin (anterior tibial) muscles. If you
strengthen only the larger and stronger calf muscles they will
eventually overpower the smaller and weaker shin muscles, which may lead
to shin splints, stress fractures, achilles tendon problems, and other
lower leg difficulties. With this in mind, our runners always conclude
their strength workouts with a set of weighted toe raises to strengthen
the shin muscles and maintain balance within the lower leg musculature.
Some
people believe that runners should complete numerous sets and many
repetitions with light resistance to enhance their endurance capacity.
However, this is not our purpose in performing strength training.
Remember that running is best for improving cardiovascular endurance,
and that strength training is best for increasing musculoskeletal
strength.
Generally, muscle strength is best developed by training with moderate
weightloads (about 75 percent of maximum) for 8 to 12 repetitions per
set. However, distance runners typically possess a higher percentage of
slow-twitch muscle fibers, and therefore attain better results by
training with about 12 to 16 repetitions per set. You should add 1 to 5
pounds more resistance whenever you complete 16 repetitions in good
form. One set of each exercise is sufficient for strength development.
There is no reason to train with fast movement speeds, because training
fast will not make you faster and training slow will not make you
slower. Exercising with controlled movement speeds maximizes muscle
tension and minimizes momentum for a better training effect. We
recommend six-second repetitions, taking two seconds for each lifting
movement and four seconds for each lowering movement.
Research supports three non-consecutive strength training sessions per
week for best results, but fewer workouts can produce significant
strength gains. Our recent studies have shown two weekly workouts to be
70 to 85 percent as effective and one weekly workout to be 60 to 75
percent as effective as three-day-per-week strength training.
Summary of Strength
Training Guidelines
Exercise all of the major muscle groups
Perform 12 to 16 repetitions per set
Add one to five pounds whenever 16 repetitions can be
completed
Perform one set of each exercise
Use controlled movement speeds (six seconds per rep)
Train one, two or three non-consecutive days per week
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Recommended
Strength Exercises For Runners
You
may develop muscle strength with a variety of exercises using
free-weights or machines. The following section presents recommended
strength exercises for the major muscle groups.
Leg Muscles
Although barbell squats are the traditional leg exercise, most runners
may do better to avoid placing a heavy barbell across their shoulders.
Dumbbell squats are an acceptable alternative, but it may be difficult
to hold enough weight to appropriately stress the large leg muscles.
Our
recommendation is leg presses on a well-designed machine that offers a
full movement range and good back support. It may be advisable to
precede leg presses with leg extensions that target the quadriceps and
leg curls that target the hamstrings. One set of each exercise is
sufficient, but you may perform an additional set if you desire.