Strengthening regiments to combat summer heat
The summer hot weather makes it hard for runners to continue a program without some modifications. The modifications usually include going for shorter distances and backing off on the pace on training runs. It is especially tough to train for long distance races like the half marathon or marathon. Training can continue for these distances but precautions and awareness of heat problems have to be first and foremost.
During hot weather it helps to bring in alternate training methods that are not affected as much by the hot weather. One of the best is to add a couple of training days of swimming. Either in an indoor pool, or for runners in San Marcos, there is the always cool river. A bike ride is another alternative training method to follow. Bike riding still has the problems with hot weather but seems to be a little better than running an equal distance.
Adding a strength training program during the hot summer months is good. A stronger runner is always an advantage. For many runners the idea of lifting weights to get stronger means getting bigger and muscle bound. The fact is that with a proper program a strength program can be used to gain weight, lose weight, increase strength, add explosive power and speed, and even improve endurance. For runners, the program will not be the same as a football lineman or a power lifter. The object is to get stronger and improve your performance in running.
There are several ways to get stronger without lifting weights in a gym. As much as you disliked doing calisthenics in physical educations classes they do help getting stronger. Jumping movements, agility drills, push ups, chin ups, and sit ups are all designed to improve strength and fitness. The problem today is that calisthenics involves using your own body weight. With about 68% of the populations being obese or overweight, the resistance is too heavy to do the exercises. Watching today’s students do a push up correctly is almost non-existent. The body weight is too heavy for the arm strength. By doing push ups from the knees, or leaning against a flight of stairs, reduces the weight to do a gradual buildup of strength. Chin ups have almost disappeared from fitness tests because the average score was less than one.
Partner exercises are good and the idea of having a workout partner helps motivation. Instead of pushing a weight you lift, or push, a partner. Some video tapes available for workouts can give you some really unique and fun exercises to try. Of course, there is always those old standby drills from physical educations classes like the “wheel barrow” and “shuttle relays” carrying your partner the length of a gym floor.
Plyometrics is a good strength building program. Plyometrics involves jumping off of a height, and using the weight of the body to absorb the force, and then jumping back up, is good for leg strength and explosive power. The height does not have to be that high as you might see in athletic programs. Anything from 12 inches to 24 inches is high enough. For arm strength you can use a flight of stairs, or an elevated box, to fall onto and catch yourself, before pushing yourself back to a standing position.
A pulley system, or cables, are good for adding strength. Pulleys usually have to be secured to a wall with weights on the end of the cable. Cables can be purchased at any sporting goods store for very little cost. They are usually made from a metal spring or rubber band for resistance. Therabands are a form of using cables to build strength.
If you can find an isokinetic machine for resistance that is one of the best techniques for building strength and range of motion. These are usually expensive but offer a good workout in a short time period.
Weights are always a good investment. With a proper designed program for running weights can be an advantage. A pair of dumbbells and a bar can be purchased at most sporting goods stores. Some dumbbell systems now are designed to change the resistance from light to heavy with the twist of a dial. The key for a weight program is to remember you are trying to gain strength for running and not to play defensive tackle on a football team.
And if you still want to gain strength by running get in touch with Ros Hill for some strength building hill workouts. Leg strength will improve after a few weeks of his routines.
