Weight training can increase your speed by strengthening muscles that running ignores.
Many runners today focus on a strict exercise regimen that's geared strictly for running. This is because running can be rather time-consuming, especially if the runner plans to enter a marathon or half-marathon. Many runners today don't have the flexibility to change their daily routine to get in a decent run and incorporate other forms of exercise. However, runners should consider training with weights since it increases both speed and lowers the risk of injury. Muscles are designed to work in sets, and weight training will assure each set of muscles is trained equally, not just those used for just running.
Instructions
1. Increase your ankle and calf flexibility and increase the strength of your deep calf muscle. Put a step bench against the wall. Step up on the bench with your heels hanging off the edge. Step down. Once you have done this effectively, pick up two 10-pound hand weights and repeat the exercise. This will help your endurance toward the later stages of your race course.
2. Perform bicep curls. Bicep curls would not seem like an exercise that would help a runner's endurance, but strong biceps will balance your upper body with your already strong lower body and increase the effectiveness of your arm-swing. Pick up light dumbbells, one in each hand, and stand with your feet hip-width apart. Stand with your arms extended down, wrists facing forward. Lift the dumbbells, one at a time, toward your shoulder. Do not swing the weights, and do not fully extend your elbow on the downturn so the muscle you're working will stay completely engaged. Start with a set of 20-pound weights and work your way up to 25, increasing weights as your muscles strengthen.
3. Strengthen your back. Back extensions will strengthen your lower back to help you absorb the impact of your running. This exercise will also balance your muscles that are in conjunction with your abs and dramatically help with posture. Lie face-down with your hands by your side. Lift your head and your feet at the same time. This will strengthen the muscles along your spine. If this is too strenuous, place your hands in front of you for this exercise. Add ankle weights once you are used to the exercise.
4. Strengthen your upper body. A generic bench press might not seem as if it would benefit your running routine, but a strong upper body will give you a great deal more endurance. It will also balance out the heavier weight of your bottom half. Lie on your back on the weight bench and lift the weight bar straight up and down, in line with your pectorals, extending fully and repeating. Be sure you have a spotter, or someone watching you do the exercise in case you lose control of the weights.
5. Strengthen your entire leg. Squats are a tried-and-true muscle builder and don't require weights, although the weights will increase the effectiveness of your squats exponentially. Hold two 10-pound weights, one in each hand, and stand with your legs hip-width apart. Slowly bend your knees as if you were going to sit in a chair. Keep your knees over your ankles. Slowly stand up straight again. Do about a dozen repetitions.
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