How to Build Strength to Improve Running Efficiency

How To Build Strength To Improve Running Efficiency:

The following are some of the benefits of building strength to improve running efficiency:

1) You will build muscle mass which improves your body composition.

Your muscles have a higher density than fat cells and therefore they provide better support for your organs and tissues. They also increase blood flow to all parts of your body, thus improving circulation. Muscle tissue also contains more mitochondria (the powerhouses within cells that produce energy).

These cells are responsible for producing ATP (adenosine triphosphate), the main source of energy for your muscles.

2) You will develop bone density and strengthen bones which helps reduce risk factors like osteoporosis.

Bone density increases with age and weakens with aging. Weak bones cause back pain, lower back pain, hip or knee problems, and other musculoskeletal issues such as osteoarthritis.

3) You will decrease your risk of developing injuries due to increased stability and less strain on joints.

Increased muscle mass means greater strength and endurance. Increased bone density means reduced risk of fractures, especially broken bones in the spine.

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4) You will increase your flexibility and range of motion which helps prevent injury from overuse.

Flexibility refers to the ability to move through space without being constricted or restricted by any sort of material or structure. Increased flexibility means that your muscles and tendons are less likely to be strained during an activity.

5) You will improve the oxygen-carrying capacity of your blood, allowing more oxygen to reach your organs and tissues.

Capillary density will increase, meaning there will be more blood vessels feeding your muscles with fresh oxygenated blood. There is a higher concentration of red blood cells and hemoglobin (the protein within red blood cells that carries oxygen through the body).

6) You will be able to perform physical activity for longer durations.

Your metabolism improves, allowing you to expend more energy. Your endurance and stamina will increase, allowing you to take part in more vigorous activities such as long-distance running.

7) You will improve your coordination and agility.

With better musculoskeletal strength and muscle memory, you will find that your coordination, balance, and reflexes improve. There is less risk of injury from sudden tumbles or falls.

8) You will improve your speed and quickness.

There is a carry-over effect that will improve your agility with all types of physical activity, allowing you to move faster and react quicker during sudden movements or circumstances.

9) You will improve your ability to bend, stretch, squat, push, pull, reach, and twist effectively with proper form.

How to Build Strength to Improve Running Efficiency - | Gym Fit Workout

More muscle means better leverage for exerting force against resistance.

Sources & references used in this article:

Improving energy efficiency of location sensing on smartphones by Z Zhuang, KH Kim, JP Singh – … of the 8th international conference on …, 2010 – dl.acm.org

Explosive-strength training improves 5-km running time by improving running economy and muscle power by L Paavolainen, K Hakkinen… – Journal of applied …, 1999 – journals.physiology.org

Optimizing strength training for running and cycling endurance performance: A review by BR Rønnestad, I Mujika – … journal of medicine & science in …, 2014 – Wiley Online Library

Warehouse management: a complete guide to improving efficiency and minimizing costs in the modern warehouse by G Richards – 2017 – books.google.com

System and method for improving the efficiency, comfort, and/or reliability in Operating Systems, such as for example Windows by Y Mayer – US Patent App. 11/382,698, 2007 – Google Patents

Improving running economy through strength training by RE Johnston, TJ Quinn, R Kertzer… – Strength and …, 1995 – luzimarteixeira.com.br

Acute changes in muscle activation and leg extension performance after different running exercises in elite long distance runners by T Vuorimaa, R Virlander, P Kurkilahti… – European journal of …, 2006 – Springer

Factors affecting running economy in trained distance runners by PU Saunders, DB Pyne, RD Telford, JA Hawley – Sports medicine, 2004 – Springer