The gym, a perfect complement for the runner

Combining workouts outside with working out in the gym is ideal for good results. This is explained by the athlete and national coach Pablo Villalobos, who adds that through this type of training technique is improved and, as a consequence, the results in the race.

What kinds of exercises help improve running?
“The most used machines, facing the race, are those that work the large muscle groups such as quadriceps, glutes and calves. Better if the work is done by combining some exercises in an eccentric way (contraction in stretching) which is how the muscles usually work during the race.

On the other hand, we must not forget the postural and CORE work. Strengthening the abdominal-lumbar girdle is very important. It helps to maintain the stiffness of the body in the standing position, which is where we run ”, explains Villalobos. Therefore, a good tone in this area will make our running technique more efficient.

Reps and weight
How many repetitions of each exercise do we have to perform and with what weight? Faced with this question, the athlete and coach says that “as a slogan, we must use a weight in which we are capable of performing 30 repetitions at most. The normal thing, especially if we work on strengthening machines in the form of circuits, is that we do between 15 and 20 repetitions with short recoveries if the muscle groups we use are different. If we carry out several consecutive exercises that use the same muscle group or antagonist, we will have to allow some more recovery ”.
With this type of exercise we will improve "strength and endurance, but if the loads are adjusted, the maximum strength will also improve," says Villalobos.

Another of the runner's concerns is injuries. In this sense, these types of exercises will be helpful. "Muscle strengthening in general, if it is compensated and does not cause a loss of muscle elasticity, will prevent injuries, both at the level of overload and accidents, since our muscles will be more powerful and adapt better."
Regarding regularity, Villalobos advises that "an amateur runner works on physical strengthening a couple of times a week."

Led classes
Currently gyms offer a wide variety of group classes such as Pilates, BodyPump, Step or Spinning. All of them are a good option both at a strengthening and psychological level since they are very entertaining. “If you don't feel like doing a machine circuit in the gym, a directed class can be a good complement,” says the trainer.
Thus, good training running It involves taking several factors into account. Going for a run is only part of the work to do to obtain a good result.

Source: CMD