Top 4 Basic Strength Training Principles for Runners

Building muscle strength can be done in several ways. There are some basic principles which you can build your strength by doing the productive training.

Basic Strength Training Principles
The following are the basic strength training principles which might be helpful for the runners.

1. Strength Exercise
   Strength exercises helps a lot in improving the performance for runners. One of the best exercises for strengthening is to do multi-joint exercises instead of single joint. Runners use different joint movements and also muscle exercises for their workouts. The maximum time for strengthening exercises could be up to 30min if it is of intensity.
2. Frequency of Training Session
   The factors that are responsible to determine the gain of your strength are the intensity of the workouts, resting time after the workout and the recovery period. Strength workouts include short and high intensity workouts and rest becomes mandatory after doing these intense workouts.

   Research shows that continuous workouts of short intensity helps in building and strengthening the muscle. Frequency of training session plays a very important role for the runners appearing for the national level competitions.

3. Sets Performed
   Number of sets to perform for an event depends on the event you are appearing for. A few of them might go for doing multiple sets at a time which is advisable in general. A few of the runners go for multiple sets assuming that it helps in muscle strengthening. While others do multiple sets of workouts as they might not be able to do intense workouts at one single time.

   Performing one single set with high intensity might be too strenuous unless you are familiar with these workouts. If you do these high intensity workouts without proper technique, you might face the risk of injuries. If you are trained properly then you can go for a single set with high intensity as this can be done in less time.

4. Repetitions Performed
   The number of repetitions that are to be performed depends on your goals and also fitness. Repetitions help in activating the muscle fibers and also increases strength. High intensity workouts are also necessary even though you are performing repetition of workouts.