why and how to train in the gym?

Nowadays we hear more and more often about strength training or, more generally, of athletic training. With a considerable delay (at least a few decades) compared to what happens in the Anglo-Saxon world, even in the endurance race we are realizing that it is necessary to take care of what is around the race. In other words: just running is not enough. This is the mantra that determines the awareness of the medium – high level cross-country skier. The pursuit of performance in today’s athletics involves a painstaking care of these aspects. Let’s be clear, this does not mean that in the past there was no attention paid to general strength training. More simply, it was the coach who took care of everything, with an inevitable consequent loss of professionalism. Today it is no longer the case or rather it is less and less. More and more, in fact, medium-high level runners rely on teams of professionals to take care of the collateral athletic training but preparatory to running training. And in the amateur field? Even at this juncture of the running population, something seems to be moving. The runners who are more attentive to this issue (usually those coming from another sport or those who have suffered some injuries) do not fail to complement their running workouts with gym sessions. Yet these still remain a distinct minority.

Ma why should an amateur runner even train in the gym?

We asked Moira Bassoon, owner and creator of Gymmo PT Studio, a space in the heart of Milan where it is possible to create, together with highly qualified personal trainers, individual and personalized training courses: “The reasons can be many. In my opinion, the most important is accident prevention which translates into ensuring continuity in planning. Equally important are the improvement of sports performance and preparation for the technical gesture in newbies. “

We asked Moira Fagotto, who in the past has been an excellent middle distance runner (especially in the 3000 hedges) and who has also played the role of middle distance technician for several Italian clubs. what a runner should train: what muscles and what kind of strength.

“A runner should think about preserving the joints of the lower limbs as much as possible through exercises of elasticity, proprioception and strength. A muscle to develop more strength must have an optimal range of motion. Consequently, having a muscular balance allows you not to have imbalances that can lead to problems such as contractures or injuries. Excellent results, in this sense, can be obtained from those exercises carried out on proprioceptive boards and / or on unstable surfaces, which allow the runner to be more stable, and therefore more efficient, during the running action.

Which muscles to train first? I would start with the so-called ‘core’, the abdominal brace. This district, in fact, represents the prerequisite for subsequently developing strength in the muscles of the lower limbs (glutes, calves, tibials, quadriceps and hamstrings). Having a strong ‘core’, in fact, allows you to work better ‘in the suburbs’. What kind of strength? In the case of middle distance, the resistant strength is the master, which can be trained through intensive and extensive circuits with the use of weights, choosing methods that increase strength while keeping the transverse section limited. I would add a ‘provocation’: before training the lower limbs, why not start with the upper ones? Arms and shoulders, in fact, are essential to manage the width of the step: the more these are free, the more economic the gesture becomes. With less energy expenditure it is possible to have a wider stride. “

But what should a runner actually do in the gym?

“The choice of what to do in the gym depends on the type of distance to prepare, on the athlete’s sporting history, on the goals. An initial evaluation allows to identify the strengths and limits of the athlete and to study a path made up of muscle and stabilization exercises aimed at improving performance. “

What are the benefits of strength training?

“The benefits are different. Achieving greater effectiveness of the gesture involves less energy expenditure, positively contributing to the improvement of performance. Better gestures and a more efficient muscular system, i.e. stronger and more elastic, allow a more correct distribution of the load, thus reducing the risk of incurring new injuries. Basically the goal is to run better and without interruptions. “

But how should someone who has never done it before begin to train?

“An evaluation by an industry professional is essential. In this way it is possible to choose and set the exercises according to the qualities and abilities of the subject. In addition to this, it is important to combine the strengthening with specific running workouts, so as not to encounter overtraining syndromes. “

How long should you train in the gym?

“Maintaining a weekly session would be the optimal situation because, while strength can also be maintained with the help of other training tools, such as climbs, the elasticity and stability part is always good to perform guided and followed in a specific.”

This explains why running is not enough!