Improve your distance-running performance
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Explosive type strength training enhances distance-running performance
However, the reality is that while many endurance events draw heavily on the aerobic energy system, they often also require short high-energy bursts provided by the anaerobic energy pathways (for example, during the sprint for the line) – pathways that are often neglected in training because of the desire to concentrate on endurance performance. But new research by Finnish scientists at the Research Institute for Olympic Sports suggests that this strategy may be counterproductive for endurance runners, and that anaerobic performance can be readily enhanced without increasing training volume or compromising endurance.
* Compared to the controls, the maximal speed during a maximal anaerobic running test and 30-metre speed improved in the experimental group by 3.0% and 1.1% respectively;
* The concentric and isometric forces generated during leg extension increased in the experimental group but not in the controls;
* The experimental group improved their muscular force-time characteristics and had rapid neural activation of the muscles (ie they were able to generate more power through more rapid muscular contractions);
* The increase in thickness of quadriceps muscles after eight weeks was nearly double in the experimental group compared to the controls;
* Importantly, the maximal speed during an aerobic running test, the maximal oxygen uptake (VO2max) and the running economy (how efficiently the runners used oxygen to for any given running speed) remained unchanged in both groups.
The implications of these findings are clear; if you are an endurance athlete whose event also demands brief bursts of high-intensity work, substituting some of your endurance training (up to 20%) with anaerobic work needn’t necessarily involve a drop in aerobic performance, and may even give you a competitive edge.
Int J Sports Med 2007; 20 [Epub ahead of print]
Comments
Implications of These Findings Clear -- Are You Kidding?
Eight weeks of concurrent strength training had NO EFFECT on VO2max or running economy -- I'd say the "implications" that are "clear" from this study is that the explosive training was a waste of time with respect to distance running performance. In this study, even "running economy" (about the only variable that has ever been shown to improve in distance runners due to weight training) failed to improve. Empirical support for the notion that runners should lift weights/strength train is virtually nil. The article on training specificity posted elsewhere on this site explains why the vast majority of it is useless for distance runners. Funny how no competitive Olympic weightlifter thinks running will improve their lifting performance (indeed, they avoid it like the plague); its astounding that so many runners and running coaches believe that general strength training will improve their running performance. Any strength coach who ever comes up with an effective, time-efficient strength program that produces improved distance running performance with replicable results will become a millionaire . . . maybe I better get on that . . .
strength and speed training on running endurance performance
Relating to the principal of specificity, the results are of no suprise to me. Strength and short burst speed work will do very little for endurance performance. What should have been done, and what has already been done a million times for strength training endurance athletes, is have the ENDURANCE athletes work on muscular ENDURANCE while doing movements that mimic the biomechanics of their sport for maximum benefit. Strength training does work, but the muscular mechanics of the muscle groups involved, as well as the energy system involved in a resistance exercise need to be very similar to their sport to actually benefit their sport. Many studies have already shown that working on muscular endurance in the weight room has already been proven to enhance strength, muscular endurance and prolong time till exhaustion in endurance athletes. NO MYSTERY! It is also no suprise that running economy didn't improve, considering that there was an increase in muscle mass....usually a big cause for a DECREASE in economy of any endurance athlete. For VO2max, the aerobic system needs to be stressed longer than a few brief seconds for improvement. One's oxygen consumption doesn't get anywhere near max for at least 2-3 minutes at maximal exertion. So to significantly increase VO2max, going anaerobic for atleast 2-3 min is necessary.
help on my running and breathing
I need help with my running, Everytime i run my breathing is out of control and i get a stitch,which makes me stop.
what can i do to stop this and also improve my speed and distance. please help
help on running and breathing
hi it might be a good idea to slow your pace down and dont eat anything heavy at least 2 hours before running also make sure you drink plenty of water throughout the day and take a bottle of water with you,you can try some sprint/jog intervals for example 30 seconds sprint/1 minute walk for a total of 10-20 minutes untill you improve but rememebr to drink plenty of water through out
Distance training
I have been running for years. generally I run 3-5 and maybe 6 miles at a time 3-4 times each week. I would like to increase the distance and eventually run 13-26 miles. When ever I do run the 5-6 range I am so sore from that at my next run day that my performance is even lower. Is there something I can do to help overcome this? I am 42 years old and really enjoy my time running.
Distance Training
Try doing your long run (for now, that's 5-6 miles) at a slower pace; hence the phrase 'long slow distance' or LSD (not the drug). Use the shorter runs to go slightly faster to increase your lactate threshold. Maybe even get to the track once a week to do some speed work. Start with a slow warm-up of 1-2 miles. Then try 4x200 at slightly faster than 5k pace. Then do 2x400 at 5k pace, followed by a cool-down. As you improve and increase your lactate threshold you can add to this workout. There are many speed workouts online and on this site. Then when you do your long run at the slower pace you shouldn't get sore. Add NO MORE than 10% each week to your total mileage to avoid overuse injuries. Also, after a LSD run take the next day for rest. Too many athletes fail to appreciate that rest days are when your body repairs itself and actually gets stronger.
If you're still sore, then you may want to examine your shoes. ie. Do they fit properly? Do they have too many miles on them? etc. I've gotten injuries over the years from trying to get 'one more run' out of my shoes.
Hope this helps.
Mtz - a long distance runner and triathlete. 41 years old
Run more
Your side stitch comes on as a result of being out of shape! Give it some time.
High Heart rate
I ran a half marathon at the weekend wearing a heart monitor, I averaged a very steady 193 beats (96%, just 10 off my max) for the duration (1h31). Even in the last three mile i was able to maintain post 190 beats/min. This seems very high, Is this unusual? my resting heartrate is in the 40's and i am 21.