Strength Training for the Runner Furman （力量训练跑步者弗曼）.pdfVIP

Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner What? What? The goal of resistance training for runners is The goal of resistance training for runners is not necessarily adding muscle mass but… not necessarily adding muscle mass but… 1. improving muscular strength, 1. improving muscular strength, 2. improving local muscular endurance, 2. improving local muscular endurance, 3. maintaining current muscle mass, 3. maintaining current muscle mass, 4. “pre-hab” for injury prevention, and 4. “pre-hab” for injury prevention, and 5. Post-injury rehabilitation. 5. Post-injury rehabilitation. Strength Training for the Runner Strength Training for the Runner Why? Why? When you become fatigued, your form When you become fatigued, your form deteriorates (poor running economy). It is deteriorates (poor running economy). It is not just because of tired legs, but it is also not just because of tired legs, but it is also due to tired arms and a tired back and due to tired arms and a tired back and abdominals. Having a strong torso helps abdominals. Having a strong torso helps hold your form together in the latter hold your form together in the latter stages of a workout or a race. stages of a workout or a race. Strength Training for the Runner Strength Training for the Runner Why? Why? Resistance training prevents the gradual Resistance training prevents the gradual loss of strength and and bone mineral loss of strength and and bone mineral content that occurs naturally with aging. content that occurs naturally with aging. Eccentric muscle contractions reduce the Eccentric muscle contractions reduce the risk of injury. risk of injury. Resistance training eliminates muscle Resistance training eliminates muscle imbalances between opposing muscles. imbalances between opposing muscles.