By Brian Schiff 

 

Most runners have no trouble finding the motivation to hit the pavement for a training run. After all, the fresh air, changing scenery and open road serve as a great personal escape from the world or simply a great way to start the day. However, many of these same runners would confess that they don’t find the time to perform a consistent strength-training routine.

 

Adult fitness boot camps are a great solution to incorporate routine strengthening, cross training and accountability into your running program. Runners who shy away from strength training are essentially setting themselves up for a higher risk of overuse injuries, as well as limiting their overall performance capacity.  

 

A properly designed boot-camp program offers runners the following benefits:

  • A comprehensive dynamic warm-up routine to enhance mobility and flexibility
  • Total body strengthening to eliminate core, upper-body and lower-body weakness
  • Plyometric training to improve speed and power
  • Circuit training to increase stamina and lactate threshold
  • Challenging exercises to improve mental toughness 
  • Improved posture and body awareness andcontrol

While it may be a struggle to hit the weights on your own, a boot-camp class offers a “done for you” workout with others facing the same physical challenges as you – similar to running a race side-by-side with fellow runners. Not all boot-camp classes are created equal. Therefore, it is important to seek out a qualified instructor who is knowledgeable about running, common running injuries and overuse patterns, and how best to train the body for optimal performance.

 

An effective class typically lasts for 50-60 minutes. For best results, runners should include strength training two to three times per week. Having a thorough physical screen or assessment prior to enrolling is recommended to properly identify and address any imbalances and physical problems. Skilled instructors should be able to readily modify exercises according to ability, physical limitations and performance goals.  

 

Even though the idea of attending a boot-camp class may seem intimidating at first, rest assured that the camaraderie and group experience are truly rewarding. Sweating and cheering one another on in class pushing a weighted sled is far more exciting than sleep walking through the same old machine or free-weight routine most people end up doing at the gym on their own.  

 

In addition, you will work much harder in a boot-camp class than you likely would on your own. As a result, your strength and conditioning will improve faster, leading to more efficient and productive runs.

So, if you want to take your running to new heights, consider stepping outside your comfort zone, pushing your limits and testing your mental and physical prowess with an adult fitness boot-camp class.

 

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Brian Schiff, PT, CSCS, is a sports physical therapist and supervisor at the Athletic Performance Center in Raleigh. The APC in Raleigh currently offers an adult fitness boot camp on Monday, Wednesday and Friday at 9 a.m. For additional program information, visit www.apcraleigh.com or www.apccary.com.