WHY IS MUSCLE MASS IMPORTANT FOR RUNNERS?

I've been in the running field since for 25 years. This is one sport that has been a contributing factor in my life. I’ve experience a lot of set back and achievements. The most disturbing thing are injuries and not achieving my goals after training hard.  But what has been the worrying factor since I started coaching is the mistake made buy runners.  They make the same mistake year after year not changing anything and still complain about the same things.

We are blessed to be in the century we are living in. This is information age. Science of training in sport have evolved so much yet a lot of runners still train like its the 60s.(Old school outdated methods-pounding the road and countless kilometers on the legs)

Majority of the runners believes in order for one to improve in running you will need to spend hours and hours pounding the street, and you need to weigh your lightest. This leads to these types of runners to experience the same setbacks.

To enjoy your running or achieve the goals you set one need a sound program, with the right balance of quality session, endurance and weight or resistance training.

On the top of my list is the right base one will build by doing Weight training or resistance training. This help to increase your muscle mass. Which help to support you joints, cartilage and bones.

WHY IS MUSCLE MASS IMPORTANT FOR RUNNERS?

Increase muscle mass can benefit runners in 3 ways...

Higher peak output - in running shorter high intensity burst are needed to power over the hills. Successful execution breaks away and win sprint. For recreational runners helps improve running economy and break their Personal Record (PR). If you have a high peak power you will be successful in these situations.

Lower relative muscular effort – every continual sport movement eg (Spinning the crank on the bike on a constant speed) requires a given amount of force from yours muscle. By increasing the muscle strength this same force becomes a lower percentage of maximal effort. This prolongs your endurance and running economy. This effect is the largest in individual who are the weakest.

Reduce running injury risk – Strong muscles are more capable of withstanding –producing force that inevitable in running. It is a proven fact that increases muscle mass reduce the risk of injury.

So wouldn't it be wise to start adding weight or resistance training in your training plan. Stay tune on the ART OF RUNNING BLOG. I will be giving free exercise tips and teaching the correct technique to execute them. 

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20 Minnte Express Workout

20 Minute Express Workout

Hi Friends I know I’ve not been keeping contact with you. But all is back to normal. The Magnificent One in on top of things now. Ill be sharing my workout and what we do at ART OF RUNNING. Follow and share my blog to get exciting workouts. To follow is my short story.

Magnificent One: I like to get through my workouts in 30 minutes (45 minutes max). I also like to get my heart rate up during the workout and challenge my intensity levels. Here is a great workout I just completed yesterday and the reason why I choose this workout…

After I had flu for a week build my immune system naturally (which I m proud to say 

Thank you Kuding Tea)

It took me around 5 day to feel the relief of flu. Had to take extra precaution to make share my heart rate returns to normal before I can resume my workout. Leading by example I use one of my quick express program 

Duration 20 min - 5 min Dynamic exercises and15 min circuit. Tell you this baby does the trick.

I tried Body weight squats (2 sets of 50) and push ups with my hands on a chair and finished with light tubing rows. This helped me loosen up and get my heart rate up. It was more of a feel good workout but gave me confidence I was “OK”.

Today I felt good and wanted to really go at it, but only use Body weight and some Kettlebell work.  Here is what I did.

I first complete a warm up of foam rolling and dynamics exercises.

Here was my workout:

1. Push ups- for Push Ups had my feet on a 6 inch box to train more core.
2. TRX pull ups
3. Kettelbell split squat- I used one kettelbell held at front squat position and over the front leg
4. Reverse Crunches- lying on my back lifting my legs to 90degrees and lifting my let up   and my back slightly leaving the mat.

I performed these four exercises in circuit format. I only allowed 15 seconds between exercises and then 60 seconds between circuits. Trying to keep great form

1. Push ups- 3 sets of 20 reps.
2. TRX- 3 sets of 20, 20, and 17 on the last set.
3. Kettlebell split squat- 3 sets of 12 on each leg- my back fatigued around 12 reps.
4. Reverse Crunches- 3 sets of 15 reps

I kept my tempo around 2 eccentric to 1 concentric. On occasion I would go This workout really gave me a good cardio workout and strength endurance. The best part is that I felt great. I look forward to picking up the intensity in the next week.

So Stay tune ill be sharing my weekly workouts.

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I will also be running monthly competition.