Did you know that lifting weights helps runners by improving strength, flexibility, and balance. Not only that, it also improves cardiovascular fitness, which in turn increases stamina and speeds recovery after long runs. Therefore, if you’re planning to join the Mai Dubai City Half Marathon this 30th of October at DIFC – we suggest you try lifting weights! Here are the five top benefits of lifting weights for runners. 

1. Build Muscle Mass 

If you’re looking to build muscle mass, lift weights at least twice per week. This will help you gain lean muscle mass, which will make you stronger and faster when you run in the Mai Dubai City Half Marathon. You should aim to lift heavy weight (at least 80% of your bodyweight) three times per week.  

When it comes to building muscle mass, weight training is one of the best ways to get stronger. The key to getting strong is to lift heavy weights. If you want to build muscle mass, then you should be doing three sets of 10 repetitions at least twice per week. You can use dumbbells, barbells, kettlebells, or resistance bands.

2. Increase Running Speed 

Weight training also helps runners by improving their running economy. A study published in Medicine & Science in Sports & Exercise found that runners who lifted weights increased their running speeds by an average of 0.5 mph after just eight weeks of lifting. 

This is because when you lift weights you increase muscle mass which allows your body to store more glycogen (the fuel used during exercise). Glycogen stores are depleted quickly after running, so if you want to improve your speed, you should try lifting weights at least three times per week.

3. Reduce Injury Risk 

If you’re looking to reduce injury risk while running, weightlifting is also one of the best ways to do so. As mentioned earlier weightlifting builds strength and muscle mass which reduces the chance of injuries such as stress fractures and shin splints. Lifting weights consistently will help you ensure that on the day of the Mai Dubai City Half Marathon, your body will be prepared enough which will help you avoid injuries while running. 

4. Burn More Calories

Furthermore, lifting weights burns more calories than cardio alone. It is proven that people who lifted weights burned an average of 9 percent more calories during a workout than those who only did cardio. This is because the muscle you build while lifting will help burn more calories at a higher rate than fat does. Therefore,  if you want to burn more calories while running, then lifting weights is definitely a must.  

5. Boost Endurance

If you’re looking to boost your endurance, weightlifting is one of the best exercises to do. Weightlifting works your entire body, helping you burn fat while building lean muscle tissue. Building endurance will also be beneficial when you run in the Mai Dubai City Half Marathon. This is why a lot of athletes recommend weightlifting as a warmup before a run or any other activity. 

Want to join the best running events in Dubai? 

Mai Dubai City Half Marathon 

The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The next Mai Dubai City Half Marathon will be held on the 30th of October 2022. Register here

For those who want to run a shorter distance, the Mai Dubai City Half Marathon also has 5km and 10 km races available.

Mai Dubai Community Run

The Mai Dubai Community Run previously known as the Skechers Performance Run will be back in November at the Ripe Market. The Mai Dubai Community Run has 2.5 km, 5km, and 10km races available and it’s a family-friendly event which is great if you want to bring your family with you. Register here! 

Bloomberg Square Mile Relay 

The Bloomberg Square Mile Relay was held in DIFC last 9th of February 2022. The Bloomberg Square Mile Relay is the only corporate race in the world and anyone can enter as a team of 10 for a great team-building activity.

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