If you want a better run - Hold the barbell and dumbbells
Sport And Fitness / / December 19, 2019
As strength training associated with running
barbell and dumbbell exercises will train your endurance is not, but it will increaseEffects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running running economy - the ability to expend less energy for the same traffic.
Under the same terms of VO2 max - the maximum oxygen consumption - determines efficiencyRunning economy and distance running performance of highly trained athletes running success in middle and long distance by 65.4%.
Exercise with weight useful for sprinters: eight weeks of strength training increasesThe effect of different strength training programs on young athletes' sprint performance results in the women's 30 and 60 meters by 8% and 5.9%.
Below we examine how weight training helps to improve performance in running.
How to work with weights improves running economy
1. Increases the stiffness of muscles and tendons
For running economy is very important elastic deformation of the leg muscles and ligaments. When the runner puts his foot on the support, the muscles and tendons are stretched and store mechanical energy, and when the foot pushes off the ground, the energy is released and helps the runner to make a move.
If the leg muscles are relaxed, they will not be able to save up and throw away the energy. Imagine that you suddenly fall through the hole in the foot: the muscles are relaxed, no shock there, just hit.
Rigid muscles and tendons stretch and shrink faster, store and release more energyThe spring-mass model and the energy cost of treadmill running. This reducesNeuromuscular Adaptations to Training, Injury and Passive Interventions contact with the ground, and in the phase of shock activity of the leg muscles is reduced: it is no longer necessary because strain to push off from the ground. Less stress, less oxygen consumption, higher running economy.
Strength training increased thicknessRegion specific patellar tendon hypertrophy in humans following resistance training and rigidityEffects of resistance and stretching training programmes on the viscoelastic properties of human tendon structures in vivo tendons and helps activate the muscles: to make them more rigid due to improved neuromuscular coordination.
2. Improves neuromuscular coordination
To the muscle fibers are activated and become rigid, they must enter a signal from the motor neuron - nerve, which gives signals from the spinal cord. One muscle motoneurons innervate several hundred, so it is not all fibers are incorporated into the work of both. The more fibers are included, the harder it becomes muscle at the time before landing.
Unlike the endurance training, exercises and the maximum explosive power increaseThe Effect of Strength Training on Performance in Endurance Athletes muscle rigidity, is pumped involving motor units and intramuscular coordination, resulting in increased capacity and efficiencyEffects of resistance training on performance in previously trained endurance runners: A systematic review running.
What weight training fit runners
For runners are equally goodEffect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners and training with heavy weights, and exercises on explosive power. If you do them regularly, increasing running economy, endurance and performance in the sprint.
Exercises with heavy weights
Basically, runners need to train the muscles of the legs and back. Try the following exercises:
- squats on the back;
- leg press on the simulator;
- bends his legs on the simulator;
- rod thrust in the slope;
- thrust dumbbells in the slope.
Select 2-4 exercises. Start with 2 sets of 5-10 times, added one approach, every week and gradually get to 6 approaches.
Pick up the weight so that the last repetition was given with difficulty, but do not lead to the failure of the muscles. FocusEffects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials 40-70% of its odnopovtornogo maximum (1RM).
Here is an example of strength training four-time Olympic champion in the women's long distance Mo Farah. His strength training in the gym is very short and easy, but he thought it was a mandatory part of their training.
Plyometric training includes different types of jumps and sprints, developing explosive power. Here are some appropriate exercises:
- jumping from squat;
- Jumping on a pedestal;
- jumping from pedestals, followed by a jump;
- long jump;
- Interval sprints with short periods of work and leisure.
Select one or two exercises. Start with 30 repetitions and gradually increase to 60-100 repetitions.
Here's a video with interesting exercises to plyometric training.
Do not forget to warm up well, not to get injured.
Muscle training bark
Professor of medicine at Stanford University Michael Frederickson (Michael Fredericson) and physiotherapist Tammaru Moore (Tammara Moore) believeCore stabilization training for middle- and long-distance runnersThat runners need to train the muscles to bark more effective movements which will eliminate congestion and injury.
Among the recommended exercises - Easy and side panels, the simultaneous rise of the hands and feet on fitball, attacks in different directions, twisting the body into a lunge.
Choose 2-3 exercises for the muscles of the bark and include them in your strength training. Do two sets of 15-20 repetitions of each exercise. Retention straps start with 20 seconds and slowly bring to a minute.
How often to train
Do not immediately include in their classes and the power, and plyometric training - it can overload the nervous system, and so that will have to adapt to the unusual exercises.
An experienced runner and author of the book endurance Alex Hutchinson (Alex Hutchinson) advisesHow Strength Training Makes You Faster alternate the type of loads in a few months. For example, you have two months to supplement their running training exercises with a barbell and weights, and the next eight weeks doing plyometrics, developing explosive power.
In the future, when the body gets used to load, you can navigate and power, and explosive training within one week, but observe the proportion of 3: 1, where 3 - endurance, and 1 - explosive power + force. In addition, reduce the power load in the competitive period, in order to avoid overloading.
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