Bodybuilding Routine for Joggers

Strengthening muscles through bodybuilding will increase a runner's overall performance.

Strengthening muscles through bodybuilding will increase a runner's overall performance.

Common jogging injuries, such as Achilles tendonitis and shin splints, may be caused by a lack of bodybuilding activities. There’s a common misconception when it comes to bodybuilding for joggers. Bulking up or losing flexibility from strength training are just a couple of these misconceptions. The reality is that bodybuilding for joggers is beneficial; it helps the muscles used for jogging work synergistically for the best performance and also helps prevent unwanted injuries.

Frequency

Start slow if you are new to bodybuilding. Incorporate bodybuilding two to three days per week. You’ll also want to consider the frequency of your bodybuilding workouts compared to your running workouts. If you jog two times per week you can strength train for three days. If you jog for four to five days a week you’ll want to keep the strength training to only two days.

Upper-Body Workouts

You may be asking yourself why you need to incorporate upper-body exercises if you are a runner. A strong upper body will stabilize your core, back and neck and improve your chest expansion needed for running. Include chest, biceps, back and triceps workouts in your upper-body routines. On each exercise you should perform six to 10 reps and two to three sets. Workouts can include biceps curls, triceps dips, shoulder presses and chest presses. Pushups will give you an upper-body workout, while also engaging your core and back muscles.

Lower-Body Workouts

Runners legs tend to be strong, but quadriceps and hamstrings are engaged more during running, which can lead to muscle imbalance. Injuries occurring in the legs or feet are proof that your lower body needs strength training. Leg presses, leg extensions, calf raises and squats engage the lower-body muscle groups and help with any muscle imbalances. Perform 10 reps and two to three sets per lower-body exercise to get a full workout.

Core Muscle Workouts

According to Mayoclinic.com, core exercises enable you to use your lower- and upper-body muscles better. Core exercises encourage muscles to support the spine and engage both the abdominal and lower-back muscles. This may improve your running skills and prevent injuries to the upper and lower back. Stability ball exercises improve core strength. Use a stability ball as part of your strength-training workout. Situps are easily incorporated on a stability ball. Do three sets with 15 reps in each set. Core exercises may be performed on the same training day as upper-body or lower-body workouts.

Stretching

Stretching is crucial when bodybuilding alongside jogging. Not only does it decrease the risk of injury, it also increases the blood flow to the muscles. Be sure to warm up before any workout and spend five to 10 minutes stretching the major muscle groups. It’s equally important to cool down after a jog or strength-training routine. Pay particular attention to stretching those muscle groups engaged the most during your workout.

 

About the Author

Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.

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