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“Don't expect different results if you always do the same thing”. The author of this phrase is the physicist Albert Einstein and it is very appropriate to begin an article in which I am going to explain the importance of vary strength exercises for progress as a runner.
When someone asks me the question 'Should you always do the same strength exercises in your training routine?', my answer is always a resounding: no.
Always doing the same strength exercises prevents progress
Many people who run think that always do the same strength exercises It is the most effective way to progress and avoid injuries, but it is a mistake. Always training the same resistance and always performing the same exercises in strength training can lead to a series of limitations (in some cases problems) that will penalize progress and sports improvement.
We are going to use a comparison that can help to understand this issue: think about a food that you really like and now think about eating the same thing day after day; Possibly, the first three or four days you will be delighted because it is a food that you really like, but surely in the end you will end up hating it and stop eating it with interest and desire. But if you are suddenly offered a different meal with the same nutritional values, an interest in new flavors and textures will awaken in you and it will surely stop seeming like a boring and unstimulating menu.
With strength work the same thing happens as if you ate the same thing every day: if you always do the same strength exercises you will end up getting bored and you will waste the stimulus and motivation that comes with trying new things.
Varying strength training exercises is essential to maintain effectiveness and the security of our preparation program and sports progression.
Reasons not to always perform the same strength exercises
Below I am going to indicate several reasons why I do not recommend always using the same strength exercises in training routines for running:
Adaptation and plateau. Our body adapts quickly to repetitive stimuli. When you start strength training, it is good to perform the same exercises because this allows you to automate the technique and gain the necessary initial strength to work with ease. Now, it is not advisable to continue doing the same exercises indefinitely even if we modify their loads/weights.
If we always perform the same exercises, we will not have long-term improvement because our muscles and central nervous system will become accustomed to the same ranges of movements and resistance levels, which will mean a plateau in the gain of strength and muscle mass.
Uneven muscle development. If we focus on a limited set of exercises, we may be working only certain muscle groups and leaving others underdeveloped properly.
Lack of variety in strength exercises can lead to muscle imbalances, which is not only aesthetically unappealing, but also increases the risk of injury. Introducing changes in strength exercises will allow the activation of different muscles and even activate the muscles that we have already been working on in a different way.
Injury prevention. Performing the same movements over and over again can increase the risk of overuse injuries or wear and tear to joints and muscle tissues; The above should not be confused with having our routine before going out to train or performing a series of exercises that are good for us as a pre-shoot or post-shoot complement, such as 3-5 minutes of hamstring or quadriceps eccentrics.
By introducing variety into our exercises we can reduce repetitive stress in certain areas and allow muscle and joint structures to recover properly and provide greater stimulation.
Mental stagnation. Monotony is not good, because as Albert Einstein said... "If you want different results, do not do the same".
Always performing the same strength exercises (or in general the same training) can lead to boredom and lack of motivation, two factors that will undoubtedly limit our progress because without motivation it is very difficult to have the desire to make an effort to improve.
Novelty and variety stimulate both our mind and our body, which is undoubtedly an incentive to maintain interest and commitment to the training program in the long term.
Development of skills and coordination. By practicing a wide variety of exercises we will improve our motor skills and intermuscular coordination; It may seem silly but this can help improve our performance in a wide range of physical and sports activities because we will be getting the body used to different movements and movement patterns.
muscle stimulation Changing and varying strength exercises helps the muscles gain muscle stimulation in different techniques and improve ranges of motion. This can trigger greater muscle growth by stimulating new muscle fibers and challenging our muscles in unique ways.
Learning and improving on new movements (exercises) can offer a sense of achievement and personal satisfaction, which in turn increases motivation to continue training.
Long-term progress. Last but not least, effective training programs are designed for long-term progress. Introducing variety into our strength exercises allows us to constantly adjust the intensity, volume and stimuli to maintain constant progress and avoid plateaus.
Introducing new strength exercises from time to time is a success
In conclusion, experience as an athlete and as a trainer has shown me that it is necessary to introduce new strength exercises from time to time, since this variety will be essential to avoid unwanted adaptations, muscle imbalances, injuries and stagnation.
A training program that renews itself and challenges the athlete with new challenges will guarantee more complete muscle development, an improvement in motor skills and constant motivation to continue advancing towards strength and conditioning goals.
Remember that working on strength is essential to improve as a runner. He 'Strength training' It is essential for runners.
If you want to start working on your leg strength and don't know what exercises to do, you may be interested in reading the article '3 basic strength exercises for legs' in which we explain 3 basic strength exercises for the lower body that are essential for runners: squats, scissors and bridges.
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Jaume Albaranez
Physical trainer
Athlete from the CD Metaesport team. She is studying Physical Activity and Sports Sciences at the University of Valencia.
Jaume Albarañez, physical trainer
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