Many runners lately accept that will perform better but also feel better if you do more than just running workouts. This is true, especially when you start to run as an adult and hours not run include sedentary. Regular strength training, which includes strengthening the legs, can help to correct the muscle imbalances and weaknesses that are common in modern lifestyles.
At the same time many runners that difficult to plan various tous.Exallou workouts, strength training is supposed to help and not to distract from running. New research from Australia gives instructions and directions that you can combine many kilometers and many repetitions in the gym.
15 runners Large capacity range and high weekly kilometer volume, followed by 3 different programs workouts power. The first training was intensive for the whole body , the second was high intensity but only for legs and the third was low intensity for the whole body . 6 hours after each training session, perform a test on a treadmill to 10 minute run at 70% of the rate of respiratory threshold-anaerobic threshold (easy), after 10 minutes at a rate of 90% of the rate of the threshold (hard, close to the rate Half Marathon ) and finally the more likely to 110% of the rate of the threshold. The runners also did the same test before the investigation, to enable them to have a reference point for what is their performance when they are rested.
The high intensity strength workouts, significantly reduced the time of rotors up exhausted at the end of the test runway. In the initial test before strength training, the runners have stood, on average, 5 minutes at 110% of the rate of the threshold. After each high intensity workout, time to exhaustion decreased by almost 1 minutes, indicating that the hard weight training, six hours ago, dramatically reduced the ability of the runners to maintain their speed.
Lead researcher, Kenji Doma, Ph.D., from the University of James Cook, said that the research findings have practical implications for how to organize your workouts.
Firstly , o Doma advise not planning a hard running workout after a strength training with weights. "Running at maximum effort downgraded six hours after a foot strength training and therefore are well-trained and moderately-trained runners will take more time to recuperate so that they can run at high volume," he says.
"Even 24 hours after a strength training the legs, you can easily run in your maximum effort," says Doma. " Therefore, in the case of well and moderately trained runners try to run at high intensity after a leg resistance training, it can take more than a day to repair."
Secondly , a Doma showed that the performance in running at low intensity is affected by the strength workouts. "Runners can perform strength training and running sessions on the same day, spaced six hours between them, since the running workout done at submaximal intensity," says Doma. If possible, says Doma, tried to timer so the days running and lifting weights, running to become the first.
"It has been shown that low-intensity resistance training if performed 6 hours before run workout moderate to high intensity, causing transported fatigue effects the next day to a greater extent than the reverse process," he says. "Therefore, if you need to workout executions with resistance and running workout the same day, it is better to execute the running workout before strength training with resistance. For example, run early in the morning before work and performed low-intensity resistance training in the evening after work. "
In this scenario, it makes sense the morning workout is the toughest of the week. The workout the next day should be an easy workout recovery run, which is justified without the afternoon strength training, according to the research Doma. This training sequence merges with the recommendations of many coaches who say they should not have compared the hard and easy workouts so that you can restore your body better than hard workouts instead included difficult workouts that do not involve running on easy running days.
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