26 Apr '14, 2am

Use these strength moves to prevent muscle breakdown in the final miles of a race:

Squats and lunges will help improve the strength of your quadriceps, glutes, and hamstrings. That said, squats and lunges alone might not be the sole reason for the sensation of fatigue you experienced. However, incorporating strength training into your running routine is a great idea regardless. As a distance runner, begin with a lighter weight and more repetitions. Three sets of 12 to 15 repetitions is an endurance type of weight workout. As you adapt to the workload of lifting and running, you can increase the weight and move into a more strength-oriented weight workout routine using heavier weight and do 2 to 3 sets with 6 to 8 repetitions. Running before weight training is a great combo workout routine. By running and then weight training on the same day you are simulating the end of the marathon fatigue and you can give your legs a rest day on the next day. When alte...

Full article: http://www.runnersworld.com/race-training/how-to-prevent-...

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