Functional training and running: why it is useful and what kind of exercises to perform

If I train with weights I get heavier and risk of running slower? I practice functional training activities in the gym, but I do not risk lose speed while running?

These are just some of the questions that are often heard regarding whether a strength training may or may not be good for our rides.

First of all I want to suggest you rely on an expert coach as I do, above all in order not to make mistakes and waste time.

Because functional training is also useful for those who run

Always remember that running is a sport, and as such provides a specific training and athletic trainingwhatever the goal. Just because you run doesn't mean you can't run better. In fact, during our running outings, we activate many muscles. Some are more powerful, others weaker and still others, if stronger, help us prevent injuries.

It's impossible to strengthen all of these muscles just by running. Because of this we need specific preparation with strengthening exercises, or free body or with weights.

Functional for running: weights, free body and stretching

When I'm not racing and dedicating myself to specific preparation, I alternate flexibility exercises, strengthening exercises, with or without weights, and lots of it stretching.

A resistance training can be done for example for strengthen your back and upper body. If you want to isolate the muscles you can use specific tools, such as the dumbbells, performing exercises aimed at their strengthening. Workloads won't have to be high, but just enough to feel a little tired and make more toned musclesthus preventing pain and injury.

As for the exercises of functional bodyweight, everyone has heard of burpees, mountain climbers, sit ups, planks etc. Well, these are just some of the exercises that can be incorporated into a functional circuit, and I personally appreciate them very much, because they allow me to vary my workouts.

Repeating multi-joint exercises for a certain number of seconds can improve flexibility with power, so they will make us more resistant to prolonged runs. For the functional, small tools are also used such as the kettlebells, which are perfect for those who want to become even more powerful but at the same time remain elastic.

The weekly program of the runner

In my typical week I insert two strength workouts, one with weights and the other functional. Sessions usually do not exceed 50 minutes and the next day, if I have to run, I reserve myself a continuous running session which aims yes at aerobic improvement, but also at loosen tired muscles.

Finally, don't forget to carry out stretching exercises at the end of each workout or, even better, to dedicate a weekly session of at least 20 minutes of stretching.