Runners Need Strength Training

Runners Need Strength Training

By Craig Ballantyne

Runners are notorious for trying anything to improve performance, from eating "power gel" to buying space-aged shoes. But most runners are missing one key performance booster: strength training.

In a study published in the journal Medicine & Science in Sports & Exercise, researchers had eight subjects (four men and four women) perform heavy barbell squats three times per week for eight weeks in addition to their regular endurance training. A control group did only the endurance workouts.

Not surprisingly, the strength-training group got stronger (by an average of 33.2 percent in the squat). However, it was a surprise that these men and women also increased their endurance by an average of 21.3 percent. In comparison, the control group did not get stronger or increase their endurance.

This study proves that strength training will make you stronger and improve your endurance - and that will make you a better runner. All it takes is three strength workouts per week for eight weeks, focusing on an exercise such as squats or split-squats.

Note: Long, slow cardio is NOT going to help you get healthy. But strength training and short-burst interval training can. Learn more here: http://georgettepann.com/Bodyweight

CB's 30 Minute Bodyweight Challenge Circuit

Craig Ballantyne from Turbulence Training has just released a new bodyweight circuit workout that you can do at the park!This fat burning bodyweight challenge takes only 30 minutes and youwill get this workout as just one of the monthly workout bonuses when you grab your copy of Turbulence Training.

Check it out:

Avoid the Freshman Fifteen

3 Tips for Easy College Weight loss

TIP #1: It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast.


TIP 2: Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night.


TIP 3: Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat.


Never worry about the freshman 15 again! Email me if you need help
nutrifit@georgettepann.com