Strength Training for Runners
Strength training will make you run further. Strength training will make you
run faster. Strength training will make your running easier! Strong statements
and they are true! I will briefly explain some of the mechanics of running.
This will give you some underpinning knowledge that supports the benefits
of strength training for a runner.
The facts about strength training for improved running
performance
If you run 5 miles at 7 minute mile pace you will use a certain amount of
oxygen. Run this same distance at the same pace after a period of strength
training and you will use less oxygen.
From this one effect we can agree that:
•
Strength training will improve your running economy
•
You will use less oxygen when you run as a result of this improved
economy.
•
Because less oxygen is needed to run a set speed/distance you will have
a lower heart rate
This means that you can run faster and further. This is exactly what you want
for performance enhancement. The increased running speed and work
capacity that strength training creates happens without any increase in VO2
max; a measure of maximal oxygen consumption.
One client I worked with had an 8-9% performance improvement in 10km
running time, by including a specific strength training program. If you want to
know more on how this improved running economy occurs please read on.
A simplified view on what happens inside the body when we
run and how strength training can influence this
The image below illustrates different phases of running; we will look at them in
a little more detail.
Take a look at the right lead leg in the swing phase on the
runner to the left. Notice how it is straightened out. The
hamstrings, muscles at the rear of the leg are being stretched.
As they are stretched elastic energy is being stored within.
This ultimately helps that leg pull at the floor as the muscles
contract when running. The elastic tension is rapidly released
within the muscle at this point to aid the contraction.
If you look at the rear left leg you will notice it is
straightened out behind the body, with a bend at the
knee. This stretches the muscles at the front of the leg,
causing storage of elastic energy in those muscles. This
then helps propel that leg forwards. The runner now
enters the stance phase leading to the push off phase,
and on goes the cycle.
If our body is effective in using this elastic energy (through types of resistance
training) we can be more efficient in running. That means we use less energy
per stride. There are other changes that also occur within the muscles which
increase efficiency. Strength training can have a huge effect on how our
muscles work - this is regulated largely by our brain/nervous system. Strength
training develops the brain too!
A rapidly stretched muscle contains more elastic energy which can be used
within movement. You can test this with a jump. Squat down as though you
are about to jump but pause for several seconds at the bottom (the elastic
energy will be lost during the pause). Now jump. You will notice you do not
jump as high as when you rapidly squat down and jump with no pause. The
diagram below represents the muscle activity and illustrates the elastic
component we have discussed.
I'm sure you can see from the diagram above the point at which the muscles
have lengthened under tension maximally and are just about to spring into
action (isometric phase). In sports conditioning this is termed the amortisation
phase - the time between the end of the deceleration phase (eccentric) and
start of the acceleration phase (concentric). The quicker this is the more
powerful the response.
For running this means our ground contact time with the foot is reduced -
exactly what we need when looking to improve running performance!
Strength training allows this to happen! We have all seen runners who
appear to plod with a super heavy foot strike; strength training will give them
the reactive ability to bound gracefully, certainly if we have included
plyometric training in our planning somewhere.
Strength training and running in summary
We can train the body to become more effective in using this stored elastic
energy. We can also train our muscles to have greater contraction ability
without the influence of stored elastic energy. Our nervous system becomes
more finely tuned and can fire our muscles more effectively. Therefore we
maximise the best of both physiological and neurological effects with optimum
strength training. Strength training can reduce the amount of time your foot is
in contact with the ground when running - that means you run faster!
A few strength training tips for running
•
Improve your total body stability and movement ability.
•
Include single leg exercises
•
Focus on posterior (pulling) muscles
•
Get professional advice on strength training program design - take the
guess work away!
Running alone is not enough to "strengthen" your body.
Bridgeman fitness training aims to provide top quality fitness training advice, exercise information and educational resources for all fitness enthusiasts.
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