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If you really want to improve your racing game, cardio alone will not cut it. People who strength train can run faster and farther than those who do not, according to a new study published in the Journal of Strength and Conditioning Research.

For the study, researchers divided 16 marathoners three exercise groups and a group that did weight training in addition to your running routine, a group that has increased resistance training, and a group that n 'no additional training.

After the training, the group had a weight gain of 6 percent of their running economy-how efficiently the body uses oxygen compared to other groups. And the less oxygen it needs to run at a certain speed, the faster you can go and not exhausted.


Why strength training has this effect? The more muscles, less effort and less energy you need to use at runtime, Mike Winch said a National Strength and Conditioning Association certified personal trainer in California, which was not part of the study. This means extra strength can help control a certain distance faster or help you run more if you go at a steady pace.

Training for a Career? Start doing one of these workout routines, and you'll be on your way to creating a PR. Be sure to use heavier than normal, or add more resistance for you to give your muscles a challenge and really build strength weight.