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

If I train with weights I become heavier and risk of running slower? I practice functional training in the gym, but I do not risk losing running speed?

These are just some of the questions one often hears about the fact that a strengthening training may or may not be good for our running outings.

First of all, I want to suggest rely on an experienced coach as I do, especially not to make mistakes and waste time.

Why functional training is also useful for runners

One must always remember that running is a sportand as such provides for a specific training and one athletic preparationwhatever the objective. The fact that you run does not mean that you cannot running better. During our running, we activate many muscles. Some are more powerful, others weaker and still others, if stronger, help us to preventing accidents.

It is impossible to strengthen all these muscles by running alone. For this reason we need specific preparation with strengthening exerciseseither free-body or with weights.

Functional for running: weights, free body and stretching

When I am not running and devoting myself to specific preparation, I alternate elasticity exercises, strengthening exerciseswith or without weights, and so much stretching.

Overload training can be performed for example for strengthening the back and the entire upper part. If you want to isolate muscles, you can use specific tools, such as handlebarsby performing exercises aimed at strengthening them. The workloads should not be high, but just enough to feel a little fatigue and make the most toned musclesthus preventing pain and injury.

Regarding the exercises of functional free-bodyeveryone has heard of burpees, mountain climbers, sit-ups, planks, etc. Here, these are just some of the exercises that can be included in a functional circuitand I personally appreciate them very much, because allow me to vary my workouts.

Repeating multi-joint exercises for a number of seconds can improve elasticity with power, thus making us more resistant to long runs. For the functional you also use small tools such as kettlebellswhich are perfect for those who want to become even more powerful but at the same time remain elastic.

The runner's weekly programme

In my typical week I insert two strengthening workoutsone with weights and the other functional. Usually the sessions do not exceed 50 minutes and the next day, if I have to run, I reserve a continuous running session that is aimed at aerobic improvement, but also at loosen tired muscles.

Finally, do not forget to stretching exercises at the end of each training session or, even better, to dedicate a weekly stretching session of at least 20 minutes.