By Dr. Donald A. Ozello DC
Las Vegas Informer
Train with bodyweight exercises to improve your running performance. Bodyweight training is a simple, inexpensive alternative to other forms of exercise. Most bodyweight exercises are variations or extensions of the calisthenics we did in P.E. class as children.
Bodyweight training is one of the current popular fitness trends. Popular or not, trendy or not, bodyweight training is an extremely beneficial form of exercise. Strength, endurance, balance, coordination, symmetrical development and overall fitness result from good old-fashion bodyweight exercises.
As a teenager, 1982 Heisman Trophy winner Herschel Walker exclusively used bodyweight exercises to train for football. Recent books such as Combat Conditioning, The Naked Warrior, Pushing The Limits! and Convict Conditioning helped highlight the effectiveness of bodyweight training.
Running Benefits: Running is great exercise. It has many advantages and provides a wide range of health benefits. Runners gain increased heart and lung health, improved aerobic and anaerobic fitness, and enhanced lower body strength and endurance.
Running Drawbacks: No single exercise is perfect. All exercise types have pros and cons. Running included. The major drawback to running is that it doesn’t improve upper body strength. Therefore runners need to include strength training in their fitness routines. Increased upper body strength improves health and fitness while simultaneously enhancing running performance.
Basic Exercises: Numerous bodyweight exercises with multiple variations exist. Push-ups, pull-ups, sit-ups, planks, squats and lunges are basic bodyweight exercises that athletes of all sports should add to their training program. Start with the basic bodyweight exercises before moving on to more advanced exercises.
Lower Body: Runners require lower body strength and endurance to increase performance and lower injury risk. Squats, lunges, pistols and Bulgarian Split Squats develop strength and endurance in the spine, glutes, hips and thighs. (Read more about these effective lower body exercises in Part 1 & Part 2 of my series “Bodyweight Exercises for Runners.”)
Core: Athletes need core strength and stability to improve performance, increase health and decrease the possibility of injury. Bodyweight exercises are fundamental instruments to build your core. Strengthen your abdominals, spine, hips, glutes and medial thighs with bodyweight training. Standard exercises such as sit-ups, crunches, straight leg raises, vacuums and planks target the abdominal region. Utilize an abundance of variations of these exercises to strengthen your core and improve your running performance.
Upper Body: Build upper body strength with pull-ups, chin-ups and push-ups. Increased chest, back, shoulders, upper arms, forearms and grip strength result from consistent application of these classic bodyweight exercises.
Push-ups: Variations in hand width, foot width, upper body elevation and lower body elevation target the muscles at a multitude of angles.
Pull-ups/Chin-ups: Hand positioning and hand width add variety and recruit the muscles to work at numerous angles.
Training: Work with a certified fitness trainer to learn proper technique and to devise a training routine that helps you accomplish your fitness and running goals. Utilize bodyweight training solely as your resistance training or in combination with other types of resistance training.
Inject bodyweight training into a long term periodization training program. It can easily be used as a four to eight week cycle in a long term exercise plan.
Use bodyweight training as a change of pace program. Variety in your training routine produces gains and provides new mental and physical challenges.
Conclusion: Bodyweight training increases aerobic and anaerobic fitness. Coordination, balance, functional strength and symmetrical development result from bodyweight training. Incorporate bodyweight exercises into your training routine and watch your health and fitness reach new heights. Dash to new personal running records with the help of a quality resistance training routine that includes bodyweight exercises.
Dr. Donald A. Ozello DC
Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147. His web address iswww.ChampionshipChiropractic.com. He can be contacted at (702) 286-9040 and DrO@ChampionshipChiropractic.com.
Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.
Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness Magazine, LiveStrong.Com, SpineUniverse.com and EHow.com. He has educational health, fitness and nutritional videos on Informer TV, Livestrong.com and YouTube.
Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.
Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.
Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.
Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.