Runners should couple their workout with strength training.
Strength training programs are designed to use weight resistance to help you build muscle mass, control and strength. Though many runners think it is enough to simply run more frequently to increase endurance, the Running Times states that runners must couple their running routine with weight training to become a faster runner with better efficiency. Building muscle before or after your running workout can be done through strength-training in the gym or at home.
Instructions
1. Perform chest presses with dumbells. Lie flat on your back on a soft or cushioned surface like a carpet or exercise mat. Hold one dumbbell securely in each hand. Bend your elbows, and stick them out to your sides so that your shoulders and elbows all form one straight line. Extend your arms up in the air, lifting the dumbells above your face. Bring your arms back down and repeat.
2. Do arm curls to improve bicep muscle mass. Stand straight with your feet shoulder-width apart. Holding a dumbbell in one hand, lift the weight by bending your elbow. Bring the weight all the way up your shoulder. Lower the weight using your bicep muscle to control its speed slowly downward. Do not allow gravity to let the object fall in your hands, or you will not benefit fully from the exercise.
3. Perform tricep extensions to work tricep muscle mass. Stand straight with your feet shoulder-width apart. Hold one dumbbell in each hand. Bend you arms at the elbow so that you are holding the dumbbells at your waist. Extend your arm, unbending your elbow, behind you. Lean forward slightly to counteract the weight of the dumbbells behind you to keep your balance.
4. Perform lunges to improve leg muscle tone. Stand straight with your feet together. Take one step forward with your left leg so that your foot is about 3 feet in front of your right foot. Bend your left knee until it is bent at a 90 degree angle. Keep your right foot stationary on the ground. Straighten your legs, and repeat. Perform lunges with right foot in front to work right leg muscles.
5. Perform squats to continue working leg and butt muscles. Stand straight with your feet shoulder-width apart. Hold one dumbbell in each hand. Keep your arms straight, and hold the dumbbells behind your legs near your butt. Bend both knees simultaneously until the angle they form is at least 90 degrees. Extend your legs to return to your starting position.
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