If you want to run better - grab a barbell and dumbbells

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Why runners need to focus on strength training and what exercises to choose.

How strength training is related to running

Barbell and dumbbell exercises will not pump your endurance, but will increase Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running running economy - the ability to spend less energy on the same movements.

With the same VO2 max - maximum oxygen consumption - efficiency determines Running economy and distance running performance of highly trained athletes the success of middle and long distance running at 65.4%.

Weight training is useful for sprinters too: eight weeks of strength training increases the effect of different strength training programs on young athletes' sprint performance results in running 30 and 60 meters by 8% and 5, 9%.

Below, we'll take a look at how strength training can improve your running performance.

How weight lifting improves running economy

1. Increases the stiffness of muscles and tendons

Elastic deformation of the muscles and ligaments of the legs is very important for the economy of running. When the runner puts his foot on the support, the muscles and tendons stretch and store mechanical energy, and when the foot kicks off the ground, the energy is released and helps the runner take the step.

If the leg muscles are relaxed, they will not be able to store and release energy. Imagine that you unexpectedly fall into a hole with your foot: the muscles are relaxed, there is no push, only a blow.

Tight muscles and tendons stretch and contract faster, store and release more energy. The spring-mass model and the energy cost of treadmill running. At the same time, Neuromuscular Adaptations to Training, Injury and Passive Interventions reduce contact with the ground, and in the push phase, the activity of the leg muscles decreases: they no longer need to strain so much to push off the ground. Less stress, less oxygen consumption, more economical running.

Strength training increases thickness Region specific patellar tendon hypertrophy in humans following resistance training Effects of resistance and stretching training programs on the viscoelastic properties of human tendon structures in vivo of tendons and helps to activate muscles: make them more rigid by improving neuromuscular coordination …

2. Improves neuromuscular coordination

In order for muscle fibers to activate and become stiff, they must receive a signal from a motor neuron - a nerve that sends signals from the spinal cord. One muscle is innervated by several hundred motoneurons, so not all of its fibers are included in the work at the same time. The more fibers are turned on, the harder the muscle becomes the moment before landing.

Unlike endurance training, maximal and explosive strength exercises increase the Effect of Strength Training on Performance in Endurance Athletes muscle stiffness, motor unit recruitment and intramuscular coordination, resulting in increased power and efficiency Effects of resistance training on performance in previously trained endurance runners: A systematic running review.

What strength training is right for runners

For runners, Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners and heavy weight training and explosive strength exercises work equally well. If done regularly, running efficiency, endurance and sprint performance will increase.

Heavy Weight Exercise

Basically, runners need to train their leg and back muscles. Try the following exercises:

• squats with a barbell on the back;
• deadlift;
• leg press on the simulator;
• bending the legs on the simulator;
• bent-over barbell thrust;
• dumbbell row in the slope.

Choose 2-4 exercises. Start with 2 sets of 5-10 reps, add one set every week, and gradually work up to 6 sets.

Pick up the weight so that the last repetitions are given with difficulty, but do not bring the muscles to failure. Aim for 40-70% of your 1RM.

Here's an example of strength training by four-time Olympic long-distance champion Mo Farah. His strength training in the gym is very short and easy, but he considers it a must part of his training.

Plyometric training

Plyometric training includes different types of jumps and sprints that develop explosive strength. Here are some suitable exercises:

• jumping out of a squat;
• jumping on a curbstone;
• jumping off a pedestal followed by a jump;
• long jump;
• interval sprint with short periods of work and rest.

Choose one or two exercises. Start with 30 reps and work your way up to 60-100 reps.

Here's a video of some fun plyometric exercises.

Remember to warm up well to avoid injury.

Core muscle training

Stanford University professor of medicine Michael Fredericson and physical therapist Tammara Moore believe that Core stabilization training for middle- and long-distance runners requires runners to train their core muscles for more effective movement that will prevent overload and injury.

Recommended exercises include a simple and side plank, simultaneous lifting of arms and legs on a fitball, lunges in different directions, twisting the body in a lunge.

Choose 2-3 core exercises and incorporate them into your strength training. Do two sets of 15-20 repetitions of each exercise. Start holding the plank with 20 seconds and gradually work up to one minute.

How often to exercise

You should not immediately include both strength and plyometric training in your classes - this can overload the nervous system, which already has to adapt to unusual exercises.

Veteran runner and endurance author Alex Hutchinson advises How Strength Training Makes You Faster to alternate exercise patterns after a few months. For example, for two months you supplement your running workouts with barbell and dumbbell exercises, and for the next eight weeks you practice plyometrics to develop explosive strength.

In the future, when the body gets used to the loads, you can do both strength and explosive training within one week, but observe a 3: 1 ratio, where 3 is endurance, and 1 is strength + explosive strength. Also, reduce power loads during the competition period to avoid overloading.