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Runners Workout: Weight Training | Strength Workout | Routine

Every single runner wants to improve their running, speed, till they reach the best speed that their bodies are capable of. Also most professional or even amateur runners aim at adding more miles to the distance that they usually run. Hence exercising on a regular basis is very important, in order to increase strength, stamina, flexibility and to improve balance. Almost every professional runner or sprinter should follow a proper runners workout regime, in order to maximize their training experience. A good runners workout program should include 3 sessions each week and each session should last for around 30 minutes or so.

Setting up a runner’s workout

Many runners, especially the beginners make the mistake of running or exercising too hard or too often. However, it is important to realize that exercising more than three times a week, is not advisable, as it could increase the risks of injuries in a person. The ideal runners workout for beginners should start with 20 minutes and then gradually increase to 30 minutes. Runners should start off by running for only a quarter of a mile and they should walk for the rest of the session. After a week of running practice, another quarter mile should be added to the session, where a person runs half a mile and then walks for the remaining 20 minutes. By the third week, a runner should be able to touch three quarters of a mile and at the end of the month, it should be possible for the runner to complete a mile within a workout session, thereby improving his overall stamina. However, a running workout does not just end with being able to increase the distance, but also improve the time and speed. Of course, pushing one’s self at any time, could lead to a physical injury.

Runners weight training workout

Apart from running practice, runners workout sessions should also include certain exercises that can help build strength. Hence when runners include weights for strength training in their training schedules, it is known as a runners strength workout routine. While performing some of the exercises like shoulder shrugs, biceps curls, leg raises and triceps curls, using barbells or dumbbells, to improve the body’s muscle tone and strength.

A runners workout routine is incomplete without stretching exercises, which help increase the flexibility in the body. Some of the most common stretching exercises that are usually recommended for runners and sprinters are splits, heel drops, lunges and the Soleus stretch. These stretching exercises should be a part of every practice or workout session, in order to reduce the possibilities of any injuries. However, it is best to check with a doctor as well as a physical expert, before following a runners workout routine.

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