Krachttraining oefeningen voor hardlopen en hardlopers tips en tricks

Strength training exercises for running and runners

Do strength training exercises for running and runners

Combining strength training and running can be an effective strategy for losing weight, building muscle mass and improving your overall fitness. Both forms of training offer unique benefits and can complement each other.

Strength training helps build muscle mass, increases metabolism and improves body composition. It also helps strengthen bones and reduce the risk of injuries. Regular strength training can help you build muscle mass, which can lead to increased calorie consumption, even at rest.

Running is a form of cardiovascular exercise that burns calories, improves fitness and promotes heart and lung health. It can help burn extra calories and improve your endurance. Additionally, running can help strengthen the muscles in your legs and core.

Here are some tips for combining strength training and running:

  1. Plan your workouts: Create a training program that includes both strength training and running. Plan your workouts on different days to give your body enough recovery time.

  2. Alternate the training days: For example, do strength training on Monday, Wednesday and Friday, and go running on Tuesday, Thursday and Saturday. Make sure you have at least one rest day per week to allow your body to recover.

  3. Focus on specific goals: If you want to lose weight, focus on creating a calorie deficit through a healthy diet and regular exercise. Strength training can help you build muscle mass, while running helps burn calories.

  4. Vary the intensity: Vary the intensity of both your strength training and your running sessions. Add interval training to your runs to increase calorie burn and improve fitness. In strength training you can vary the number of repetitions and sets, and use progressive overload to increase your strength.

  5. Don't forget to recover: Make sure you allow enough recovery time between workouts to avoid injuries. Listen to your body and give it the rest it needs.

Strength training and training plan for running example

Here is an example of a strength training plan specifically aimed at improving your running performance:

Day 1: Full-body strength training

  • Squats: 3 sets of 10-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Deadlifts: 3 sets of 8-10 reps
  • Push-ups: 3 sets of 10-12 reps
  • Pull-ups or lat pulldowns: 3 sets of 8-10 reps
  • Planks: 3 sets of 30 seconds to 1 minute

Day 2: Rest or light activity (e.g. gentle walk or recovery run)

Day 3: Core and stability training

  • Russian twists: 3 sets of 10-12 reps per side
  • Bicycle crunches: 3 sets of 10-12 reps per side
  • Planks with side hip dips: 3 sets of 10-12 reps per side
  • Glute bridges: 3 sets of 10-12 reps
  • Superman: 3 sets of 10-12 reps

Day 4: Rest or light activity (e.g. gentle walk or recovery run)

Day 5: Leg strength training

  • Step-ups: 3 sets of 10-12 reps per leg
  • Bulgarian split squats: 3 sets of 10-12 reps per leg
  • Calf raises: 3 sets of 10-12 reps
  • Leg curls (with machine or resistance band): 3 sets of 10-12 repetitions
  • Standing heel raises: 3 sets of 10-12 reps

Day 6: Rest or light activity (e.g. gentle walk or recovery run)

Day 7: Long run (distance and intensity of your choice)

Important comments:

  • Perform each exercise slowly and controlled, focusing on proper technique.
  • Take plenty of rest between sets (about 1-2 minutes) to recover.
  • Gradually increase the resistance or weight as you get stronger.
  • Adjust the schedule based on your own fitness level and goals.
  • Don't forget to do warm-up and cool-down exercises before and after each training session.

Buy nutritional supplements for strength training and running

Nutritional supplements can complement your diet and exercise routine, but they are not a substitute for a healthy diet and exercise routine. Here are some nutritional supplements that may be helpful for strength training and running:

  1. Protein powder : Protein is essential for muscle recovery and building. Protein powders, such as whey protein or plant-based protein powders, can be useful for increasing your protein intake, especially after strength training sessions. Choose a high-quality protein powder that suits your dietary preferences.

  2. Creatine : Creatine is a naturally occurring amino acid that helps produce energy for fast, intense efforts such as strength training. It can help you develop more strength and muscle endurance. Consult a doctor before using creatine, especially if you have health problems.

  3. BCAAs : Branched-Chain Amino Acids (BCAAs), such as leucine, isoleucine and valine, play a role in muscle recovery and growth. They can help reduce muscle breakdown and promote muscle recovery. Consuming BCAAs before, during or after training can be beneficial.

  4. Beta-alanine ( pre workout ): Beta-alanine is an amino acid that helps buffer the build-up of lactic acid in the muscles, which can contribute to reduced fatigue and improved endurance during intense exercise. It can be especially useful for endurance athletes, such as runners.

  5. Omega-3 fatty acids : Omega-3 fatty acids have anti-inflammatory properties and may help promote healthy cardiovascular function. They can also contribute to healthy joint function. Omega-3 supplements are often obtained from fish oil or algae oil for vegans and vegetarians.

  6. Vitamin D : Vitamin D is essential for bone health and may also play a role in regulating the immune system and promoting muscle strength and performance. Many people are deficient in vitamin D, especially in areas with limited sunlight exposure, so it may be helpful to take a supplement if you are vitamin D deficient.

It is important to note that the effectiveness and suitability of supplements may vary depending on individual factors and goals.