THE RIGHT AMOUNT OF INTRACELLULAR WATER IS ESSENTIAL FOR OPTIMAL CELL FUNCTION AND PERFORMANCE IN LONG COMPETITIONS, ESPECIALLY IN HOT CLIMATES.
Well, a little bit of information could help in considering strength as an important part of the weekly routine, so let’s dig a little bit deeper into the main advantages of resistance training for runners.
Protection of tendons and bones
The importance of intracellular water in muscles
Total body water is important for optimal health and performance, but intracellular water must be taken in even higher consideration. The highest quantity of intracellular water can be stored by muscle cells this is another good reason to develop and preserve muscles. If there is sarcopenia (deficit of muscle tissue) it will be fewer cells to retain water no matter how much the water intake is.
The more we drink, the more we eliminate the liquid through the urine without achieving optimal hydration.
Proper running position and efficient stride
3 rules for effective strength training for runners
- Work on core muscles: plank, twist, and bridges are the basic set of exercises. Our suggestion is to increase the difficulty level by decreasing the number of touchpoints: for example, bridge or plank on one leg.
- Off-season basic strength: spending a few weeks in the off-season learning and performing basic powerlifting movements can be a very good investment. Half squat, bench press, deadlift, and clean & jerk and clean & press are the fundamental movements that must be learnt under the guidance of an expert.
- Train the kinetic chain, not the single muscle: running involves much muscle at each stride with a fast switch from eccentric to concentric contraction. Getting closer to the competition season, we should take into consideration this and design exercises that respect the sport kinematic; choosing exercises that involve upper and lower body at the same time will increase coordination and specific strength.