TRAINING TIPS

By Chris Killam, Strength and Conditioning Specialist

We all know the importance of running when training for a Marathon or running event, however Strength Training is often overlooked. In this article I am going to talk about the importance of maintaining a well rounded fitness routine during your endurance training and how it contributes to injury resistance and removes a few more obstacles to performing to your potential.

Health and Performance Benefits of Total Body Conditioning Through Strength Training

• Fat Burning - The increase in lean muscle mass that results from strength training is the key to your body's ability to metabolize glucose and thus burn fat. This occurs because muscle cells require more energy (and also burn more calories) than fat cells.

• Body Composition Changes - As one ages, the body changes in composition as lean muscle decreases while fat deposits increase. Muscular strength also declines approximately 5% per decade for the untrained individual. Strength training slows down this process even as one reaches their senior years.

 
• Bone Protection - Weight training helps protect bones. This is an important benefit, particularly for women, as decreased estrogen production causes bone demineralization. This in turn increases the risks of osteoporosis and the additional risk of incurring stress fractures. Muscles tugging on bone structure as a result of weight training facilitate bone regeneration.

• Joint Protection - Strong muscles reduce injuries by supporting and protecting their respective joints. In addition, with greater strength your muscles are capable of withstanding greater forces without injury.

• Diabetes and Heart Disease - According to the literature, weight training seems to reduce the risk factors for adult-onset diabetes as well as heart disease.

• Increases Stride Length - The force applied when the foot pushes off plays a major role in stride length. A more powerful leg pushes off harder and propels the body further during the airborne or flight phase, hence creating a longer stride. One investigator estimates expanding stride length by one inch "shortens" the marathon by about one kilometer for the average runner. With a longer stride the runner takes fewer steps along the race course.

• Improves in Lactate Threshold - Strength trained athletes can improve their performance at their lactate threshold by 33 %. Fatigue threshold is the point where lactate acid accumulates quickly and slows performance. This means a runner can run longer at the ultimate race pace - that very fine red line next the dreaded "too fast" edge. Strength training then increases fatigue resistance. It is a fatigue inoculation.

• Improves Running Form and Posture - Greater muscular strength and endurance equals less fatigue. Fatigue means inefficient form and posture. Shortened stride and slower leg turnover. Upper body fatigue during races contributes to poor weak arm drive. Postural muscles in the abdomen, hips and back need to be strong holding runners erect throughout runs allowing the powerful upper leg muscles - attached to the spine and pelvis - to function smoothly and powerfully. Strength training delays fatigue in calf muscles for a more forceful foot strike.

Before starting any new diet, exercise program, or fitness program, it is a good idea to have a check up from your physician.

For more information call Spring at 902-482-FITT (3488)