Body Science & Training
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3 Strength Training for Advanced Runners : Maximising Power and Speed Get ready for a great strength workout as we show you exactly what you need to do .
3 Advanced Runners : Maximising Power and Speed
Advanced runners aim to optimise their strength , speed and endurance , so their training should include high-intensity exercises that challenge the muscles and cardiovascular system .
Key Exercises :
• Lunge to Explosive Step-up : Maximise lower body strength , essential for powerful strides and uphill running .
• Bulgarian Split Squats with Rotation : Improve unilateral leg strength and balance , addressing any muscle imbalances .
• Lunge to Romanian Deadlift : Develop posterior chain strength , crucial for maintaining good running form and preventing injuries .
• Abdominal Combo : Enhance core rotational strength , improving balance and agility during runs .
• Alternating Jump Lunges : Increase explosive power and endurance .
• Single Leg Calf Raises : Improve push-off power and endurance in the calves .
Training Tips :
• Integrate three to four strength training sessions per week , with varied intensity .
• Focus on compound movements that engage multiple muscle groups .
• Incorporate plyometric exercises to enhance explosive power and speed .
Practical Advice
Before you get started , make sure to take note of these handy tips for incorporating strength training in your programme .
1 Prioritise recovery : Adequate rest and recovery are crucial for strength training to be effective , so ensure you have rest days between intense workouts , and prioritise sleep , nutrition and hydration .
2 Balance training : Avoid overemphasising one type of training . Balance your running , strength training and rest days to prevent burnout and overuse injuries .
3 Consistency is key : Consistency in strength training yields the best results . Incorporate regular sessions into your training plan and adjust the intensity and volume based on your progress and goals .
4 Listen to your body : Pay attention to your body ’ s signals and avoid pushing through pain . Modify exercises as needed to accommodate any discomfort or limitations .
5 Seek professional guidance : Consider working with a coach or trainer , especially if you ’ re new to strength training . Professional guidance can help you create a personalised plan that aligns with your goals and abilities .
A Final Word
Strength training is a powerful tool for runners at all levels , from beginners to advanced athletes . By integrating strength exercises into your training routine , you can enhance your running performance , prevent injuries , and achieve your running goals . Remember , the key to success lies in consistency , balance and listening to your body . Embrace strength training as a vital component of your running regimen , and watch as your speed , endurance and overall athleticism soar to new heights .
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences , including coaching , strength training , biomechanics , injury-prevention and sport massage , and he specialises in personalised fitness programmes . As an avid runner and cyclist , he embodies a lifestyle of health , balance and passion . More at http :// www . jagfitness . co . za
Time for Post-Comrades PBs By Ray Orchison
The Comrades Marathon has come and gone , and you ’ re probably asking yourself , what now ? Well , after all those months of hard training , it ’ s time to plot those running goals for the second half of the year … but do it wisely !
Your past six to eight months would have consisted of many long runs , most at a slow , Comrades race pace . These runs are called LSD or Long Slow Distance runs . The goal there is to train the body to ( a ) withstand the pounding of running from Durban to Pietermaritzburg , ( b ) become efficient at using fat as an energy source in order go the full distance , and ( c ) become biomechanically efficient at running the slower Comrades race pace for hours on end . The problem is that you have trained your body to run slowly , and if you ’ re hoping to run a few PB ’ s in the second half of the year , there are a number of things you ’ ll need to address .
1 Don ’ t Hibernate
Recovering from a massive undertaking like Comrades is extremely important , but avoid falling into the trap of going into full hibernation mode . From a physiological perspective , the body only maintains what it feels it needs to survive . This means that we quickly begin to lose muscular endurance and strength when we stop exercising completely – about 10 % of our strength and about 30 to 40 % of our muscular endurance within eight weeks . Therefore , give your body enough recovery time to repair the muscle fibre damage caused by Comrades , but then get going again . Take 10 to 14 days of full rest and then gradually start to introduce cross-training and a few easy runs . If you still have sore legs , hit the pool .
2 Need for Speed
Once you have recovered , set yourself a few goals for the second half of the year , because it ’ s difficult to get up in the mornings if you don ’ t have something to work towards . Post-Comrades is the ideal time to take your training to a new level , because for months you ’ ve essentially been doing base training , so instead , focus on the shorter distances and gradually build speed . Improving your times over 5km or 10km will have a knock-on effect for your marathons and ultras .
3 Address Weaknesses
There ’ s a good chance that as your weekly mileage increased in the build up to Comrades , so you started to experience a number of niggles , or even full-blown injuries . These are usually a result of muscle imbalances or specific muscle weaknesses , which are exploited through the repetitive motion of LSD , when one cannot focus on endurance , strength and speed training at the same time . Now , with Comrades behind you , the second half of the year is an ideal time to identify your imbalances and weaknesses , and to work on improving them .
The bottom line is that there is life after Comrades , and these guidelines will give you some direction .
Ray Orchison is a South Africanborn running coach and therapist . He has completed the Comrades Marathon multiple times and also boasts personal bests of 33:55 for 10km and 2:48:00 for the marathon . He has completed USATF and NAASFP coaching courses , and provides personalised training programmes to his clients . Now based in Perth , Australia , you can find him at https :// runetics . com . au .
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