Runningis not just a sport that relies solely on the legs and feet.Every step we take forward engages over 200 muscles in our body. If you want to run faster and healthier, you need to strengthen your entire muscle groups.
A strong core can provide you with the power and stability to move forward, helping to improve your fitness and endurance.Most runners simply enjoy running, but if you want to better reduce injury risk and enjoy running, strength training is an essential part.
If you start to focus onstrength training,congratulations! You have progressed froma beginner runner to an intermediate or advanced runner.But if you want to go further,to become a top runner,then just doing strength training is far from enough; you also need to do morepower training.
So what is power?
Powerrefers to the ability to generate maximum speed in the shortest time or to complete an action at the fastest speed.Power reflectsneuromuscular coordinationand thesynergistic force generation ability between muscles,and isa combination of strength and speedqualities,a physical fitness quality of the human body.
Most sports require good power, especially in events like high jump, long jump, shot put, and javelin, where extraordinary power is a decisive factor in performance.
1
Why do you need to train power?
If you take it for granted thatlong-distance running only requires endurance and not power, or that middle and long-distance running does not require training for fast muscle contraction.
Then you are wrong!
Because muscles not only havecontractility,but alsoelasticity.Elasticity refers to the ability to rebound after being stretched,just like a rubber band, muscles also have rebound force after being stretched.
Power training can effectively train the ability of muscles to cycle through lengthening and shortening,thus effectively utilizingthe elastic potential energy stored in soft tissues during lengthening,therebyreducing the energy consumption of direct muscle contraction,and improving running economy.
In addition, a good power base is also required for the final sprint stage.
2
Power training can improve endurance
Researchers assessedthe impact of 9 weeks of power training on the neuromuscular system and performance of middle and long-distance runners.The results showed that after 9 weeks of training, the athletes' 5 km run performance, running economy, 5-level jump distance, and 20meter runperformance significantly improved, and ground contact time decreased.
Researchers believethatimproved muscle power enhances running economy.Running economyrefers tothe oxygen consumption per minute in a steady state during running.The lower the oxygen consumption at the same pace, the better the running economy, meaning achieving the fastestspeed with the least oxygen consumption.
Obviously, after power training,muscles learn to efficiently utilize elastic potential energy, reducing their own energy consumption,and increasing pace.
So!
Power training not only improves power!
It also helps enhance endurance!
So what are you waiting for!
5 essential power training exercises for runners!
Let's do them together!
1. Lunge jumps
2. Lunge with high knee jump
3. Jumping jacks
4. Reverse lunge jumps
5. Step jumps
▼▼▼
Power training should befastto achieve the goal,so runners need to complete the movements as quickly as possible.
For example, in squat jumps, from landing,squat down to the lowest point,and quickly jump up again. If there is a pause, the training effect will not be achieved.
▼▼▼
Power trainingshould be done when muscles are in their best state,which is before strength training, prioritizingpower training.
▼▼▼
Power trainingdoes not emphasize quantity but quality,so generally do 8-12 reps per set, complete 2 sets,1-2 times per week.When muscles are fatigued, contraction speed decreases, and the purpose of power training cannot be achieved.
▼▼▼
Power training requires high neuromuscular coordination, soit should be done after a thorough warm-up to prevent muscle strain from rapid lengthening and contraction.
Strength training is of course very important for runners,buttoo much slow strength training can slow down movement speedandmay also cause muscle stiffness.
Strength training must be effectively combined with power trainingto promote running performance!
Regularly doing somepower trainingis very helpful for runnersto run faster and more easily.So remember to practice often!
- END -
The above content is from"Injury-Free Running"
published with permission from People's Posts and Telecommunications Publishing House.