Got to Go Fast! Got to Go Faster! Faster! So you want to be a runner? Do you want to Feel the rush of running wild on the tracks and feel the wind gushing down your face? Well then your old buddy Zeal Howen here is going to teach you how, While it is true that this is the feeling every athlete on the field yearns to experience there are different factors to be considered in your training, and if you’re trying your best to be a high-speed runner, weightlifting workouts might looks as if a bit of wasted time. Luckily, a recent study shows that focusing on strength related training gives you that extra mile in running.
Research shows that runners who have added strength training to their running, after training for five weeks or more, those who have undergone strength training were able to sprint the same speed while using only 3-4% of less oxygen in their system. Or, to put it simply, the runners could run a minute faster on tract for the same amount of effort. Their bodies “running economy” had significantly increased throughout the process.
Well here’s another bit of excellent news from the analysis of the research: it showed that the strength exercises didn’t have to be too cruel. The amounts of weights used need not to be that heavy, you could use weights from low to moderate, it did not need some tiresome lifting “to failure,” a process which when you lift weights until your body bugs down.
Strength Training for Running Athletes
Research shows that resistance training has “great, beneficial effect” on effective runners.
The Journal of Strength and Conditioning Research published a data that came from researchers across Spain and Greece in their several previous experiments. They went through hundreds and hundreds of studies to find those satisfying criteria where in:
- The volunteers had to be cutthroat middle- to long-distance sprint runners;
- Runners had to poses a VO2 max ( runners speed ) of at least 60 mL/kg/min, in which shows a soaring level of hard training and incredible ability;
- The data were reviewed by experts and it integrated a control group which did no strength training or resistance training for comparison;
- The program would at the least last four weeks long of intensive training; and
- The Running economy must be measured prior and after the training period.
The experiment ended up with five studies achieving those standards, and with a lot of 93 viable runners. And the majority of the results were outstanding: “A large, beneficial effect” of power training on the running economy, equivalent to an average development of 2.32 mL/kg/min in a participants running economy.
So what was the uniqueness of each strength training experiments in these five studies shown? Well they were quite diverse, but all held on between 8 and 12 weeks, which included 2 to 3 sessions per week. In each strength training conducted None of the studies drawn in lifting to failure; and in fact, 4 of them used the “low to moderate” weight training.
Well then does this offer the final answer about whether or not runners should engage in weight training? The answer is… It’s still not rather that simple.
At the end of the scale, if you’re by now running as extremely as your body can handle, it does look like a no-brainer move, as the authors note, in a survey of 2008 the U.S. Olympic Marathon Trials participants found that almost half of the participants did no strength training, the result of which is that most of the others didn’t do well.
As an alternative of focusing only on running economy, the profit of strength training for ordinary runners may have extra factors like avoiding injury, where the data is once again insufficient and mixed at best. In general, health, especially with relation to age-related factors like muscle loss is also worth taking into consideration.
So finally can strength training make you go faster, faster, better, stronger? Well as promised the study reveals that the answer is a definitely “Yes.”