Running is one of the best forms of exercises that anyone can incorporate into their daily routine. Running is a cardiovascular activity that strengthens our heart, lungs, and bones. Whatever activity you engage in, there is some form of wear and tear on the body, and in order to minimise the effect our bodies require adequate strength.
Strength training is one of the most effective ways to gain strength and muscle while burning fat. So, if you're new to running or planning to run a marathon soon, let's start by understanding the benefits of running and five strength training exercises to improve your run.
Benefits Of Running
Running is one of the best ways to get your heart rate up and burn twice as many calories. When the heart rate rises, the body enters a fat-burning state, which aids in weight loss. Running on a regular basis can also help to lower cortisol levels and increase the levels of chemicals that aid in sleep. The best thing about running is that it relieves joint pain and stiffness, lowering your risk of sports injury.
Strength Training Exercise For Runners
1) Squats
The primary muscles involved in running are the quads, and squatting is one of the best ways to strengthen your lower body. Why do squats? To begin, a squat is a compound movement that works the glutes, quads, hamstrings, and calves. A compound movement is one that engages more than two muscles at once. Compound movements help to burn twice as many calories and increase muscle mass. Second, squats help to boost hormones, which improves overall health. Finally, performing squats improves posture and reduces the risk of injury.
Also Read: Strength Training: Benefits and How It Boosts Your Health & Fitness
2) Deadlift
The deadlift is one of the most effective pulling movements for increasing strength. All you have to do when deadlifting is move the weight from point A to point B as quickly as possible. The only thing to remember when deadlifting is to maintain proper form, as improper form can result in injury.
3) Lunges
Lunges are an excellent way to increase lower-body strength and endurance while also improving body posture. Muscle imbalance occurs frequently, with one leg being more developed and stronger than the other. Regular lunges help to develop equal strength in both legs.
4) Bench Press
The bench press is a type of resistance exercise that promotes strength and endurance. A person can bench press with both a barbell and dumbbells, but doing so with a barbell helps build more strength. The only thing to remember when performing bench press is to focus on progressive overload, which means performing one rep or one set extra than your previous workout.
Also Read: Workout Nausea: 5-Step Beginners Guide To Minimise The Effect
5) Planks
When you run, your core muscles support the entire body, so it is critical to build core strength, and planks are one of the best ways to do so. Planks help build strength in the posterior chain. The posterior chain includes all of the muscles on the backside of the body, from the back of your head to your toes. Planks are also an excellent way to burn belly fat and strengthen your core muscles.
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