力量训练提高跑步成绩-endurance-performance-strength

1、Strength Training & Running PerformanceChristina DeCookHFIT 510December 6, 2006What is the best way to train for running?RUN!BUTEndurance athletes can benefit from spending time in weight roomRunners can improve muscle power AND enhance enduranceBenefits:Improved muscular balanceInjury preventionStr

2、onger push offReduced ground contact timeBetter running postureResistance to fatigueImproved intramuscular coordinationObjectivesDiscuss myths about strength training Explain why strength training is critical for runners Performance benefitsDiscuss which muscles are most important to strengthenList

3、types of strength training and summarize the research Provide recommendations for improved strength and running performanceMythsBulking up Specific nutrition and training regimen Many neuromuscular benefitsactivation, recruitment, excitation of motor unit or muscle group Hinders aerobic performance

4、Endurance athletes dont require strength Train with high reps 15 reps = minimal benefitStrength improvements come from increasing maximal strengthWhy is strength critical?1) Injury Prevention/Muscle Balance“Prehabilitation strengthen weaker muscleshams vs. quadsadductors vs. abductorsanterior hip vs

5、. glutes calf vs. shinabs vs. low back2) Performance BenefitsChange in intramuscular coordination capacity to recruit muscle fibers more efficientlyNervous system coordinates muscle activity to produce max forceWhy is strength critical?Performance BenefitsFatigue Prevention Hold pace longer OR incre

6、ase speed over given distanceIndividual cells stronger fewer cells needed to produce same force Leg muscles demand less oxygen Hard working cells then replaced by resting cells Low body: optimal stride length, proper knee liftPostural muscles: remain uprightArm muscles: help propel body forwardWeak

7、muscles can compromise a strong cardiovascular system!Better Running EconomyUsing less oxygen to run at a particular paceLowers perceived effortAllows you to run at current pace for longer periods ORRun faster than usual speedStrength work improves stability less energy to correct inappropriate move

8、ments Study: U. of Illinois, nine active men (squats, extensions, presses, etc at 80% 1 RM)endurance time increased by 12% in 10 weeksPerformance BenefitsWhich Muscles?Avoid standard gym rat routine- Develop regimen that is specific to your sport “Power Platform muscles of abdominal, back, pelvic re

9、gionsfoundation of all movementWork your backsideHamstrings many runners work quads more imbalanceWeak hamstrings transfer stress to knee jointButtocks help propel you forwardFastest land animals have strong glutesWhat is best approach?Types of resistance training:Traditional strength trainingExplos

10、ive resistance training PlyometricsTraditional Strength TrainingPerforming a number of sets (2-4) and repetitions (3-12) at a high percentage of 1 RMTwo categories:Functional Resistance (FR) - free weights, cables, pulleysNon Functional Resistance (NFR) machinesFR:Movement specific to particular spo

11、rtIncreased neuromuscular coordination refines movement patternsNFR:Forces user to sit or lie reduces training effect on stabilizersGeneral resistance prevents full range of motion used in runningLess neuromuscular, musculoskeletal improvementExplosive Training: PlyosWeighted and unweighted jumps an

12、d movements performed as explosively as possibleVertical jumpSplit jumpAnkle hopsAlternate boundingTeaches muscles and joints to push off ground with greater force Increased rate of activation of motor unitsThe Research: Traditional TrainingU. of New Hampshire, 6 experienced female runners added upp

13、er & lower body strength routines to regular programSquats, lunges, presses, pulldowns3 days/weekStrength trained runners used 4% less oxygen at original 10K race pageExercise heart rate diminished for strength trained group Review study: from running economyThe Research: PlyometricsU. Nebraska: sig

14、nificant correlation between vertical jump and 10-K timeThis and others: plyo training improves running economy and stride lengthSwedish hill-economy study: 11 marathoners completed 12 weeks of varied hill training Vertical “bounce runningImproved running economy by 3%Finland: 10 endurance athletes,

15、 9 weeks, 32% training time replaced by explosive training5% decrease in energy cost of running improved 5K time by 3.8%No changes in VO2max/aerobic powerConclusion & RecommendationsStrength training is a good idea for endurance runnersProvides supplement to training Can improve running economyCan i

16、mprove finishing time w/o feeling of increased effortChoose program that incorporates essential running musclesBenefits from any strength routine specific to your sportDevelop a program that wont infringe on running time2-3 days/week, can be combined with speed workcompound movementsPlyos: 1-2 sessi

17、ons/week is enough, can be added to running workoutIntense wt. training will cause muscle fatigue cut back before competitionsDont conduct haphazard training wont get coordination benefitsTo really improve powerdont forget about running!strength speedtrain for improvements in speedReferencesAuciello

18、, J. (n.d.) Run stronger with resistance trainingCampbell, A. (n.d.) Get a jump on it. Runners World. Retrieved Novemeber 21, 2006 from :/ runnersworld /article/printer/1,7124,s6-238-263-266-7173-0,00.htmlCooper, B. (n.d.) Build a better body. Runners World. Retrieved Novemeber 21, 2006 from :/ runn

19、ersworld /article/printer/1,7124,s6-238-263-266-7522-0,00.htmlHanc, J. (n.d.) The gym fix. Runners World. Retrieved Novemeber 21, 2006 from :/ runnersworld /article/printer/1,7124,s6-238-263-266-9211-0,00.htmlIron meets the road: Strength training for the long distance runner. Retrieved November 20, 2006 from Jenkins, M. (n.d.) Resistance is not futile. Retrieved November 20