The power of steps: SmartGym Pro as the key to strength training for runners
Strength training should be an integral part of a runner's training routine. Unfortunately, it is often overlooked or considered something that could be harmful. It's hard to say where this conviction comes from, but it certainly is not justified.
Strength training not only enhances running performance but, more importantly, is the best form of injury prevention in any sport. During repetitive efforts involving many identical movements, there can be overloads on muscle or tendon tissue, which over time can lead to joint injuries. With each running step, the force with which the foot strikes the ground is 1.5 to 3 times the body weight (!). If we multiply this by the number of steps taken, even during a several-kilometer run, we get a substantial amount of energy that every runner's body must absorb and process. It's crucial to prepare muscles and joints for such work! Strength training is the only form of exercise where we can load the body with more weight than its own mass in a controlled and safe manner.
Logically, the priority in strength training for runners should be the lower limbs and the core muscles, which perform significant work during long runs. Lower back pain during or after long runs is a common complaint among runners, often caused by insufficient strength in the core muscles. Additionally, the core muscles (‘core’) stabilize the body, facilitating balance when shifting weight from one leg to another. The stronger the 'core,' the more energy can be transferred to the limbs, affecting running economy.
Apart from general exercises for the lower body, such as squats, a significant portion of a runner's training should include unilateral exercises—separate exercises for each leg—and exercises that strengthen the core muscles in all planes.
Here are some strength exercises for runners using the versatile SmartGym Pro training station, which, in addition to simulating work on traditional equipment, provides additional training possibilities.
Sample exercises for runners using SmartGym Pro
1. Barbell Squat
- Stand on SmartGym Pro with your feet slightly wider than your hips.
- Choose a suitable weight.
- Place the barbell on your back, just above the shoulder blades.
- Start the movement by pushing your hips back and squatting down.
- Keep your knees in line with your feet.
- Remember to breathe and control the tension in your core.
*You can try performing this exercise using the eccentric mode.
2. Lunges with Resistance Band
- Put on a hip belt and attach SmartGym Pro cables.
- Stand in a lunge position, with the front foot on the station and the back foot raised on toes.
- Adjust the weight and initiate the downward movement by simultaneously bending both knees.
- When the back knee approaches the ground, return to the starting position.
- Perform this exercise on both sides
3. Single-Leg Deadlift
- Stand in front of one of the SmartGym Pro pulleys.
- Grab the cable handle with one hand.
- Lift the leg on the side of the hand holding the handle and swing it backward while maintaining a straight back.
- Focus on keeping your back straight. The movement should come from the hip.
- Perform this exercise on both sides
4. Weighted March
- Stand on the SmartGym Pro and attach the cables to your belt.
- Do not hesitate to use significant weight.
- With a stable and upright torso, start marching by lifting your knees to belt height.
- You can work based on the number of repetitions or time.
5. Torso Twists with Cable
- Stand perpendicular to the SmartGym Pro cables and grip one handle with both hands.
- Perform a torso twist towards the cable, then return to the starting position, extending the cable to chest height.
- Maintain a stable position throughout.
- Perform this exercise on both sides.
*You can perform this exercise using the eccentric mode.
These exercises, when performed with SmartGym Pro, provide an efficient and versatile strength training routine for runners, targeting key muscle groups and helping prevent injuries.
