Running to train which muscles how to train running power

The idea that runners also need to do plyometric training is familiar. But how long, how much, and at what intensity should we do it? There is a lot of debate and confusion in the community. Here we will talk about the intensity and length of plyometric training for runners.

When is the best time to intensify your training?

What is the average length of time runners should spend doing weight training each week? It all depends on the goals of the athlete. If the goal is to improve performance, then three to five days is the best time to train. If your goal is to maintain your current physical, physiological and performance levels, then about two days a week of training is fine.

Train not just one part, but the whole body

When running, the body uses several major muscle groups: the quadriceps, the posterior thigh muscle group, the glutes and the psoas. 1. Bridge pose is a good action to stabilize the effectiveness of interneuromuscular. The single-leg squat is a good way to practice is to balance and enhance, agility ladder training is very effective for speed, agility, response training. 3. Squat jump is a very solid explosive training. 4. And for the whole body strength, it is recommended that you can use a combination of movements like bobby jumps and burpees to train. Maintaining the proper balance of the above movements is the key to preventing injury and improving athletic ability.

Stabilization, strengthening and nutrition to build a solid core

Having a strong core is so important that a solid core requires a progressive and systematic approach to strengthening, and core training is divided into three phases.

The first phase is Core Stability

The purpose of this phase is to develop maximum neuromuscular efficiency and pelvic stability. The purpose of these exercises is to provide a small amount of movement between the spine and pelvic region, or primarily to first learn a sense of stability.

The second phase is core strengthening

This exercise also combines the first phase of training to strengthen the core through more all-round exercises; like sit-ups, stability ball sit-ups, back extensions, etc.

The third phase is core strength

Core strength exercises are designed to improve the strength generated by the core muscles, which enable runners to stabilize their speed and generate power during races. This phase of training involves performing medicine ball tosses as fast as possible in the shortest amount of time. The final component of a solid core is proper nutrition. Most commercially available processed foods are not beneficial to the body, so the most fundamental way to promote optimal core development is a balanced daily diet.

Weight depends on personal goals

Many women need to learn the concept that strength training will not make you big muscles, but will also give you a lot of strength to get leaner and have better lines. 1. If the goal is to improve performance, then training takes three to five days a week, and if the goal is to maintain your current condition, then one or two days is enough. 2. As for how much weight a long-distance runner should lift, it depends on what the goal is. If the goal is to develop muscle stability and endurance, then the reps should be done 12 to 20 times and the weight should be about 50 to 70% of the maximum muscle load level. If the goal is to increase muscle size, then the reps should be between 6 and 12 and the weight should be between about 75 and 85 percent of the maximum muscle load. 3. If the goal is to break through, the reps should be between 1 and 5 and the weight should be about 85% to 100% of the maximum muscle load. If the goal is to develop more explosive power, the reps should be between 1 and 10, and the weight should be about 30% to 45% of the maximum muscle load.

The only way to avoid weight gain

One way to avoid weight gain during training is to eat more purposeful food throughout the day, meaning small, frequent meals. You can eat a meal every three to four hours, averaging five to six meals a day. Also, within 30 minutes of completing your training, you can schedule a post-workout supplemental meal, because during this time your body will have a small window to receive the nutrients and muscle fuel it needs to recover. Plyometric training does not make you hungry, but rather gives you more strength. In addition, plyometric training requires more calories; the more intense the training, the more calories you burn. This is why a balanced diet with proper nutrition is so important.