Do you love running? Are you planning to tackle your first 10K or half marathon?
If you want to achieve a triumphant result, it is imperative that your training program includes specific work on muscle strength.
To cope more easily with the uphill stretches you may find in the race or to improve in the progressions of the last few miles, strength training is a key strategy. In addition to traditional strength exercises such as squats and lunges, focusing on increasing muscle explosiveness can make a significant difference in performance (and beyond), making the body more efficient and responsive. Dr. Federico Ziella briefly explains some basics to better prepare for the world of running.
What is the difference between strength and power?
Strength, defined by Zatsiorsky(1986) as “man's ability to overcome or oppose an external resistance by muscular effort,” is extremely important for the development of power. In fact, the latter is the product of strength and speed, characterizing the subject's ability to express very high gradients of force in a very short time (Bosco, 2006)
How to develop muscle power?
Optimal programming involves first and foremost the development of maximal strength, which is essential for increasing power and especially the loads that can be used to train this capacity.
Thinking about the gesture of running, it is therefore important to work on the lower limbs, especially with single-limb exercises (i.e., on one limb only), using high loads, low repetitions and long recoveries as far as strength is concerned; while for power training carried out in another training session, always envisage medium-high loads with low repetitions seeking maximum intentionality: that is, the will to move the load at the highest possible speed.
With a targeted program on strength and power training designed and offered at Health Hub, it is possible to make workouts more fulfilling and aimed at improving one's performance.
Training power is useful not only for runners, but also for those who practice other physical activities, such as cyclists.
What are the best exercises for power?
One of the methods used in power training is the use of plyometric exercises.
These movements take advantage of the stretch-shortening cycle, that is, where there is an eccentric contraction followed immediately by a concentric contraction.
According to reports in the International Journal of Sports Physical Therapy, plyometric exercises stimulate muscle fibers at high speed, increasing their ability to produce tension and force, contributing significantly to explosiveness. Plyometric exercises are extremely important for improving tendon stiffness, reducing the occurrence of injuries, and lowering the energy cost of running.
In addition to plyometric exercises, lifting heavy weights-between 70 percent and 90 percent of a single repetition maximum-is also considered effective for increasing muscle power.
Here is the list of 6 exercises recommended by our Dr. Federico “Coach” Ziella:
DEPTH JUMP
SINGLE LEG HIP THRUST
SERIES JUMPS WITH OBSTACLES
POWER STEP UP
SINGLE LEG JUMP
DEADLIFT
How to safely train muscle power?
Before engaging in power-based training, it is important to consider some key aspects to ensure the safety and effectiveness of the exercise:
- Provide adequate recovery time: after each set, it is essential to allow the muscles time to recover.
- Build a solid base of strength: muscle power, as noted above, requires a good level of strength and well-established movement patterns. Before embarking on plyometric workouts, it is advisable to have gained some experience with both weight and free-body training.
- Do not overdo it: power training should not be an intense program from the start. Always start without exceeding your initial capacity and gradually introduce exercises and gradually increasing the load while respecting your body's adaptation time.
Conclusions
If you can't wait to start your personalized training program, we are waiting for you at Health Hub, with our Runners Clinic Project.
Request information at our reception desk
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