Building Strong Bones: The Power of Resistance Training for Female Distance Runners
In a study exploring methods to enhance BMD among female distance runners, researchers examined collegiate athletes. Fourteen female collegiate distance runners were split into two groups: one group engaged in resistance training (RT) exercises, while the other served as controls. Additionally, the study also included a control group of 14 runners.
The resistance training groups performed squats and deadlifts twice weekly for 16 weeks, focusing on sets of five repetitions at 60-85% of their one-repetition max. BMD was assessed pre- and post-intervention.
The results were promising. Both the female distance runners who engaged in resistance training and the non-athlete group who did resistance training showed a significant increase in total body BMD after the 16-week intervention. This suggests that resistance training may be an effective way to improve BMD in female distance runners.
The findings suggest that 16 weeks of resistance training can positively impact total body BMD in female collegiate distance runners. So, if you're a female distance runner looking to strengthen your bones and reduce the risk of bone-related injuries, consider incorporating resistance training into your training routine. Not only will it help you build stronger muscles, but it will also help you build stronger bones, ensuring you stay strong and healthy for miles to come.
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