{"id":277,"date":"2026-08-27T02:10:07","date_gmt":"2026-08-26T22:40:07","guid":{"rendered":"https:\/\/multiadam.com\/journal\/strength-training-for-runners\/"},"modified":"2026-10-03T15:09:27","modified_gmt":"2026-10-03T11:39:27","slug":"strength-training-for-runners","status":"publish","type":"ma_article","link":"https:\/\/multiadam.com\/en\/journal\/strength-training-for-runners\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627\u061b \u0686\u0631\u0627 \u0648 \u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647\u061f"},"content":{"rendered":"<p class=\"ma-article-intro\">\u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627\u060c \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u06cc\u06a9 \u00ab\u0627\u0641\u0632\u0648\u0646\u0647 \u0644\u0648\u06a9\u0633\u00bb \u0646\u06cc\u0633\u062a\u061b \u0628\u062e\u0634\u06cc \u0627\u0632 \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0627\u0633\u062a. \u0647\u062f\u0641 \u0627\u0632 \u0642\u062f\u0631\u062a\u06cc\u200c\u06a9\u0627\u0631\u06a9\u0631\u062f\u0646 \u0627\u06cc\u0646 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0635\u0631\u0641\u0627\u064b \u062e\u0633\u062a\u0647\u200c\u062a\u0631 \u0634\u0648\u06cc\u060c \u0628\u0644\u06a9\u0647 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062b\u0628\u0627\u062a \u0644\u06af\u0646 \u0648 \u062a\u0646\u0647 \u0628\u0647\u062a\u0631 \u0634\u0648\u062f\u060c \u062a\u0648\u0644\u06cc\u062f \u0646\u06cc\u0631\u0648 \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u062f\u060c \u0627\u0642\u062a\u0635\u0627\u062f \u062f\u0648\u06cc\u062f\u0646 \u062a\u0642\u0648\u06cc\u062a \u0634\u0648\u062f \u0648 \u0628\u0627\u0641\u062a\u200c\u0647\u0627 \u062a\u062d\u0645\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0631\u0627\u06cc \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u0646\u062f.<\/p>\n<div class=\"ma-notice\"><strong>\u0646\u06a9\u062a\u0647:<\/strong> \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0628 \u0622\u0645\u0648\u0632\u0634\u06cc\u200c\u0627\u0646\u062f \u0648 \u062c\u0627\u06cc \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0646\u0648\u06cc\u0633\u06cc \u0641\u0631\u062f\u06cc \u0631\u0627 \u0646\u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0634\u062f\u062a\u060c \u062d\u062c\u0645 \u0648 \u067e\u06cc\u0634\u0631\u0648\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0627 \u0633\u0627\u0628\u0642\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0647\u062f\u0641\u060c \u062e\u0648\u0627\u0628\u060c \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0647\u0631 \u0641\u0631\u062f \u0647\u0645\u0627\u0647\u0646\u06af \u0634\u0648\u062f.<\/div>\n<h2>\u0686\u0631\u0627 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f\u061f<\/h2>\n<p>\u062f\u0648\u06cc\u062f\u0646 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u062f. \u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a\u060c \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0648 \u0633\u0627\u062e\u062a\u0627\u0631\u0647\u0627\u06cc \u0646\u06af\u0647\u062f\u0627\u0631\u0646\u062f\u0647 \u0628\u0647\u200c\u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0642\u0648\u06cc \u0646\u0628\u0627\u0634\u0646\u062f\u060c \u0641\u0631\u0645 \u062f\u0631 \u0627\u0648\u0627\u062e\u0631 \u062c\u0644\u0633\u0647 \u06cc\u0627 \u0627\u0648\u0627\u062e\u0631 \u0647\u0641\u062a\u0647 \u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062e\u0648\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0646\u06cc\u0631\u0648 \u0628\u0647\u062a\u0631 \u0645\u0646\u062a\u0642\u0644 \u0634\u0648\u062f\u060c \u0644\u06af\u0646 \u0648 \u0632\u0627\u0646\u0648 \u0628\u0627 \u062b\u0628\u0627\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u06a9\u0627\u0631 \u06a9\u0646\u0646\u062f \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u06af\u0627\u0645 \u0628\u0647\u062a\u0631 \u062d\u0641\u0638 \u0634\u0648\u062f.<\/p>\n<h2>\u0686\u0646\u062f \u0628\u0627\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647\u061f<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u060c \u062f\u0648 \u062c\u0644\u0633\u0647 \u062e\u0648\u0628 \u0648 \u0645\u062f\u0627\u0648\u0645 \u0627\u0632 \u0633\u0647 \u062c\u0644\u0633\u0647 \u067e\u0631\u0627\u06a9\u0646\u062f\u0647 \u0648 \u0628\u06cc\u200c\u06a9\u06cc\u0641\u06cc\u062a \u0645\u0624\u062b\u0631\u062a\u0631 \u0627\u0633\u062a. TrainingPeaks \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f2 \u062a\u0627 \u06f3 \u062c\u0644\u0633\u0647 \u06a9\u0648\u062a\u0627\u0647 \u0648 \u0647\u062f\u0641\u0645\u0646\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u0642\u0627\u0628\u0644\u200c\u0627\u062c\u0631\u0627 \u0645\u06cc\u200c\u062f\u0627\u0646\u062f. \u0627\u0644\u0628\u062a\u0647 \u0645\u0642\u062f\u0627\u0631 \u062f\u0642\u06cc\u0642 \u0628\u0627\u06cc\u062f \u0628\u0627 \u062d\u062c\u0645 \u062f\u0648\u06cc\u062f\u0646 \u0648 \u0633\u0627\u0628\u0642\u0647 \u0641\u0631\u062f \u0647\u0645\u0627\u0647\u0646\u06af \u0634\u0648\u062f.<\/p>\n<h2>\u0686\u0647 \u0627\u0644\u06af\u0648\u0647\u0627\u06cc\u06cc \u0645\u0647\u0645\u200c\u062a\u0631\u0646\u062f\u061f<\/h2>\n<ul>\n<li><strong>Squat:<\/strong> \u0645\u062b\u0644 <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/back-squat\/\">Back Squat \u2197<\/a> \u0628\u0631\u0627\u06cc \u062a\u0648\u0633\u0639\u0647 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0639\u0645\u0648\u0645\u06cc \u0628\u062f\u0646.<\/li>\n<li><strong>Hinge:<\/strong> \u0645\u062b\u0644 <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/deadlift\/\">Deadlift \u2197<\/a> \u0628\u0631\u0627\u06cc \u0632\u0646\u062c\u06cc\u0631\u0647 \u062e\u0644\u0641\u06cc \u0648 \u0627\u0646\u062a\u0642\u0627\u0644 \u0646\u06cc\u0631\u0648.<\/li>\n<li><strong>Lunge \/ Single-Leg:<\/strong> \u0645\u062b\u0644 <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/walking-lunge\/\">Walking Lunge \u2197<\/a> \u0628\u0631\u0627\u06cc \u062a\u0639\u0627\u062f\u0644\u060c \u062b\u0628\u0627\u062a \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06cc\u06a9\u200c\u067e\u0627.<\/li>\n<li><strong>Core:<\/strong> \u0645\u062b\u0644 <a class=\"ma-v54-inline-guide\" href=\"https:\/\/multiadam.com\/en\/exercises\/plank\/\">Plank \u2197<\/a> \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0648\u0636\u0639\u06cc\u062a \u062a\u0646\u0647 \u0648 \u0644\u06af\u0646.<\/li>\n<\/ul>\n<h2>\u0642\u062f\u0631\u062a \u0631\u0627 \u06a9\u062c\u0627\u06cc \u0647\u0641\u062a\u0647 \u0628\u06af\u0630\u0627\u0631\u06cc\u0645\u061f<\/h2>\n<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u06cc\u06a9\u0631\u062f\u0647\u0627\u06cc \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u0631\u0627 \u062f\u0631 \u0647\u0645\u0627\u0646 \u0631\u0648\u0632 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc \u0633\u062e\u062a \u06cc\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0622\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u0645 \u062a\u0627 \u0631\u0648\u0632\u0647\u0627\u06cc Easy \u0648\u0627\u0642\u0639\u0627\u064b \u0622\u0633\u0627\u0646 \u0628\u0645\u0627\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0642\u0627\u0646\u0648\u0646 \u0645\u0637\u0644\u0642 \u0646\u06cc\u0633\u062a\u060c \u0627\u0645\u0627 \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u062e\u0633\u062a\u06af\u06cc \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<h2>\u0634\u062f\u062a\u060c \u062d\u062c\u0645 \u0648 \u067e\u06cc\u0634\u0631\u0648\u06cc<\/h2>\n<p>\u0647\u0645\u0647\u200c\u0686\u06cc\u0632 \u0627\u0632 \u062a\u0648\u0627\u0646 \u0641\u0639\u0644\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06af\u0631 \u0641\u0631\u0645 \u062e\u0648\u0628 \u0646\u06cc\u0633\u062a\u060c \u0627\u0636\u0627\u0641\u0647\u200c\u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647 \u0641\u0642\u0637 \u0631\u06cc\u0633\u06a9 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f. \u067e\u06cc\u0634\u0631\u0648\u06cc \u0628\u0627\u06cc\u062f \u062a\u062f\u0631\u06cc\u062c\u06cc \u0628\u0627\u0634\u062f: \u0627\u0648\u0644 \u06a9\u06cc\u0641\u06cc\u062a \u062d\u0631\u06a9\u062a\u060c \u0628\u0639\u062f \u06a9\u0646\u062a\u0631\u0644 \u062d\u062c\u0645\u060c \u0648 \u0633\u067e\u0633 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0628\u0627\u0631. \u062f\u0648\u0646\u062f\u0647 \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u0647\u0631 \u062c\u0644\u0633\u0647 \u00ab\u0644\u0647\u00bb \u0634\u0648\u062f\u061b \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u062e\u062f\u0645\u062a \u062f\u0648\u06cc\u062f\u0646 \u0628\u0627\u0634\u062f.<\/p>\n<h2>\u062e\u0637\u0627\u06cc \u0631\u0627\u06cc\u062c<\/h2>\n<p>\u0628\u0639\u0636\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627 \u06cc\u0627 \u06a9\u0644\u0627\u064b \u0642\u062f\u0631\u062a\u06cc\u200c\u06a9\u0627\u0631 \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u06cc\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0633\u0631\u0627\u063a \u062d\u0631\u06a9\u0627\u062a \u062e\u06cc\u0644\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 \u0648 \u062e\u0633\u062a\u0647\u200c\u06a9\u0646\u0646\u062f\u0647 \u0645\u06cc\u200c\u0631\u0648\u0646\u062f. \u0628\u0647\u062a\u0631\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u060c \u0622\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u0646\u0638\u0645 \u0627\u062c\u0631\u0627 \u0634\u0648\u062f \u0648 \u0645\u0632\u0627\u062d\u0645 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc \u0627\u0635\u0644\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0646\u0628\u0627\u0634\u062f.<\/p>\n<h2>\u0645\u0646\u0627\u0628\u0639<\/h2>\n<ul class=\"ma-source-box\">\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/strength-trainig-tips-for-runners\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 Strength Training Tips for Runners<\/a><\/li>\n<li><a href=\"https:\/\/www.trainingpeaks.com\/blog\/why-runners-need-to-strength-train\/\" target=\"_blank\" rel=\"noopener noreferrer\">TrainingPeaks \u2014 Why Runners Need to Strength Train<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>\u0646\u0642\u0634 \u062a\u0645\u0631\u06cc\u0646 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u062f\u0648\u06cc\u062f\u0646\u060c \u062a\u0639\u062f\u0627\u062f \u062c\u0644\u0633\u0627\u062a \u0645\u0646\u0627\u0633\u0628 \u0648 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0628\u0631\u0627\u06cc \u062f\u0648\u0646\u062f\u0647\u200c\u0647\u0627.<\/p>","protected":false},"author":1,"featured_media":293,"template":"","ma_article_category":[40,76],"class_list":["post-277","ma_article","type-ma_article","status-publish","has-post-thumbnail","hentry","ma_article_category-running","ma_article_category-strength-crossfit"],"_links":{"self":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article\/277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article"}],"about":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/types\/ma_article"}],"author":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/users\/1"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media\/293"}],"wp:attachment":[{"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/media?parent=277"}],"wp:term":[{"taxonomy":"ma_article_category","embeddable":true,"href":"https:\/\/multiadam.com\/en\/wp-json\/wp\/v2\/ma_article_category?post=277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}