What should you pay attention to when running after strength training?

Now many people have joined the ranks of strength training, but most people do not have a thorough understanding of strength training and always do some wrong exercises, such as running after strength training. In fact, this will put the body in a state of fatigue. If you exercise at a fatigue level for a long time, it will easily lead to muscle stiffness, which is very harmful to the body. Let’s take a look at the common mistakes runners make in strength training!

Common Mistakes in Strength Training for Runners

Mistake 1: Doing the Wrong Exercise

"The biggest mistake runners make when it comes to strength training is jumping right into bodybuilding exercises like curls," says Greg McMillan. For most runners, the standard knee curl doesn't work because it doesn't engage the deep core muscles that provide stability for mile after mile of running.

Correction: Do exercises that work the muscles that runners need. Try the torso raise or side torso raise, which strengthen your obliques (which are on either side of your torso) and your transverse abdominis (which hug your torso like a corset). These muscles stabilize the core of the body, help with body rotation, and minimize unnecessary motion, making your running more efficient.

Mistake 2: Keeping your training method the same for a long time

Even if you use the correct movements to train your core muscles, practicing certain fixed movements for a long time may reduce the effectiveness of the training. "You need to challenge your muscles regularly to get the best results," says running coach Sam Murphy. He is also the co-author of Running Well.

Correction: Mix up your training. Adjust your training method slightly and make it more difficult. Try using one leg for stability, or changing the position of your arms. In the gym, use props such as stability balls, balance discs, unstable platforms, etc., which will force your core muscles to work harder to keep you stable. As a rule of thumb, McMillan says, adjust your training approach every six weeks or so.

Mistake #3: Rushing Your Strength Training

Correction: Slow down. Exercises like torso raises require you to hold a position for 10 to 60 seconds to keep your muscles engaged. Even when doing exercises that require multiple repetitions, try to complete them smoothly rather than quickly. "It's something to be aware of," says Phil Wharton, a renowned musculoskeletal therapist. "We can't rush into it, we have to do it right."

Mistake #4: Ignoring Muscles You Can’t See

"Runners often have weak back muscles, so they often ignore them," says Paul Frediani, a triathlon coach in New York City. "But when you're running, especially for longer periods of time, the muscles in your lower back and along the sides of your spine are really important for providing stability and support."

Correction: Include at least one exercise in every core-strengthening workout that works your lower back and hip muscles. Exercises like the bridge and superman stretch work the muscles that support and protect the spine.

In short, if you don't have formal training, you will often make mistakes, such as keeping the training method unchanged for a long time, rushing to complete strength training, and often doing some wrong exercises. Doing so will not only fail to achieve a good exercise effect, but will also be very harmful to the body in the long run, so you must pay attention to it and avoid making mistakes.