- Running force: what it is and what it is used for in running
- Running force: how to shape strength endurance
- Running power: types of workouts to build strength
- See how to perform skips and polygon properly
- Running power: when to do endurance training
- Running Power: The goal of running strength training
- Running force: example of running training
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Running strength is developed in order to be faster, fitter and stronger on the route, or simply to run better. Thanks to the additional strengthening of the body, he can achieve better sports results. Running power is practiced on a corrugated surface, where the dynamic endurance is developed. Check who should include running strength exercises in their training.
Contents:
- Running force: what it is and what it is used for in running
- Running force: how to shape strength endurance
- Running power: types of workouts to build strength
- Running power: when to do endurance training
- Running Power: The goal of running strength training
- Running force: example of running training
Running strength training is a popular term among runners in our country. It sounds puzzling, and the point is to increase the endurance of the body by methods other than just running. Running strength training consists mainly of dynamic, multi-joint exercises, and sometimes strictly strength exercises to strengthen certain parts of the muscles. Find out more about the characteristics of this training.
Running force: what it is and what it is used for in running
Running force is a very broad concept and it is rather difficult to define unequivocally. Running strength consists of many parameters: endurance, running speed, muscle strength, aerobic capacity, etc. Running strength determines whether you maintain a constant speed or increase it, especially at the end of the route.
Running strength training is largely anaerobic. It affects good running technique, economy of movements and satisfactory sports results. The main goal of running strength is to increase power, which is measured by the strength-to-weight ratio of an athlete. Strength training to a large extent involves the fast twitch fibers, which in turn are very often neglected in running training. Numerous scientific studies on athletes have shown that strength and endurance training translates into better athletic performance in runners. There are plenty of possibilities to train for running strength, and the only limitation in this case is our imagination!
Running force: how to shape strength endurance
Running endurance can be shaped in dynamic strength training orwhen training in undulating terrain. It is worth remembering that strength endurance training is quite a specific and highly stressful stimulus for our body. Therefore, it is not recommended for all runners. Exercises such as multi-jumps or alternating A and C skips (more on that later) performed too often can put a heavy strain on our joints, ligaments and tendons. Before you start your independent strength training, it is worth consulting a specialist first.
If typical endurance training is too much of a stimulus for us, you can successfully use strength exercises that shape individual muscle groups. Squats, deadlifts and lunges with free weight are great for the muscles of the lower limbs, and for the abdominal muscles and muscles that stabilize ball exercises or core training.
Running power: types of workouts to build strength
1. Dynamic strength trainingis treated as a special physical fitness and is not recommended for everyone. It is important to perform such training on flat sections of the route or on slight slopes. Of course, dynamic strength training should not be performed on hard ground, such as asph alt or concrete, as this can overload our joints and lead to their degeneration.
Dynamic strength training is about shaping endurance, which will be useful in all kinds of sprints and ascents. This type of training will be helpful in improving the running technique and its speed. Dynamic strength training includes, but is not limited to, the following exercises:
- skipy A, B and C
- march with knees high
- dynamic march
- parade
- skip on one leg
- skip B in march
- skip B dynamic
- run
- uphill
- polygon
- pajace
- jumps, jumps etc.
Check what the A, B, C and D skips look like during the run:
2. Training in undulating terrainand ascents is the second type of training that affects the quality of our run. Training in undulating terrain is carried out in the form of ascents from 100 meters to even several hundred kilometers. It is performed in terrain with a diversified surface and of variable height.
The exercises that are part of this training are
- polygons
- skipy
- marches
- training at a moderate to intense pace in mountainous or undulating terrain. This training is characterized by ascents performed at increased intensity. Shorter ascents can be made on steep sections of the route, and longer ones onmilder episodes.
It is important to perform short ascents at a speed greater than 90% of your individual capacity with full rest, because it will affect the speed of your run.
See how to perform skips and polygon properly
Running power: when to do endurance training
Endurance running training should be performed when we feel weak while running. This may be due to various reasons: muscle cramps catch us quickly, we have a low aerobic capacity - we feel short of breath that does not go away after warming up, we feel heavy and leaden legs, we do not have the strength for sprints and ascents. It is also worth training endurance when we take part in professional or amateur runs, especially those that involve fast sprints or long-distance runs.
Running Power: The goal of running strength training
Strength running training primarily affects the economy of running and our efficiency during the activity. The stronger we are, the less we get tired during physical activity, especially running, when we burn a lot of calories. Training for running strength also improves speed and endurance parameters both over long and short distances.
Other benefits of running strength training are stronger muscles in the legs, abdomen and buttocks, and these muscle groups are responsible for good running results. Running training improves the functioning of the nervous and muscular systems, which translates into a shorter duration of muscle contraction and greater activity of fast twitch fibers.
Training for strength and endurance running is a guarantee of good sports results and the possibility of breaking new records.
What is more, training for running strength improves the strength of rebound from the surface and reduces the contact of the foot with the ground, which relieves the joints. It is extremely important in perfecting your running technique. This type of training also improves coordination, technique and smoothness of movements. All this contributes to a better economy of running - more efficient use of oxygen and lower energy losses.
Running force: example of running training
Warming up - start by gradually warming up all joints, including in the training primarily exercises to increase their mobility. Elements of yoga and pilates as well as dynamic stretching will work well here.
Running Strength Training:
- Technical march - 10 repetitions of 20 meters
- Jumps, jumps, clowns - alternating about 50 repetitions of each exercise
- Skip A - 5 reps of 100 meters
- Parade - 5repetitions of 100 meters
- Rapid ascent - 10 repetitions of 500 meters
- Stretching - finish your running strength training with a few minutes of stretching
- You can also use a cold bath or cooling overheated joints.
Read also:Muscle stretching methods: types of stretching Stretching after running - a set of exercises