Recently we heard that there is around 58 days until the Great Run Aberdeen comes to town! We’re super excited to see this race come to Aberdeen City and even more so that many of you have signed up to run. Some of the #Rebels taking the opportunity to run a half marathon for the first time too!
Round about now you’ll be (hopefully) upping your weekly mileage in prep for race day, perfect timing for our July challenge (watch this space)! In the meantime, it’s definitely time to remind you #Rebels why strength training for runners is uber important and why one or two bootcamp sessions a week will help you increase distance, improve strength, improve overall fitness, help with reducing injury and increase performance.
But why strength training when it’s a running race?
Most running programmes will recommend a cross-training day or a high intensive training day in your average running-training week. This means targeting areas of fitness you maybe don’t take much interest in when you are focused on increasing distance. Things like overall strength, flexibility and mobility – this is where a Rebel bootcamp session comes into play… outdoor training sessions incorporating circuit training, sprint drills, interval training, body-weight strength circuits and games!
Strength training for runners is more about improving core strength and increasing mobility and flexibility than it is about building big (bigger) muscles. As you are training for a run, you will want to work on your leg strength, but it’s also important to develop your core muscles – including chest, shoulders and back – as this will help with your running form and come into play when you start to get tired during your long run.
What are some recommend strength exercises for runners?
Ideal body-weight and strength exercises for runners include:
- the plank
- glute bridges
- mountain climbers
- calf raises
- push-ups
- any ab routines
- squats
- lunges
- Rebel’s ultimate favourite exercise – burpees.
All of these and variations of these exercises are incorporated into a Rebel PT bootcamp session, not to mention a good-old-fashioned sprint drill finisher!
Is this a tried and tested method?
You guys will also know about the Rebel Run Clubs that happen in Westhill and Aberdeen City, Monday and Tuesday evenings? These are organised by Rebel PT members for the members.
We spoke to Craig from Westhill Run Club about his running training and how bootcamp and run club help him during a marathon or half marathon training programme: “The main improvement I have noticed from strength training is the reduction in injuries (touchwood)! I have a lot less niggles before a run and during a run too. Another noticeable change is my running posture and control, by improving my running form through strength training at bootcamp, I have seen an increase in stamina and speed too. I feel a lot more stable on my feet and for someone who has limbs the same size as a giraffe* this comes in handy!”
Ideal results from a varied running-training programme – notably increased performance, better running form and reduced injuries… living the #Rebeldream! #RebelLife
*no giraffes were harmed in this study