Fatigue Resistance:
When it comes to being fatigue resistant on the run, your peripheral system (aka your body) will hold you back MORE than your aerobic system. Having strength and stability in your hips and core radically decreases the energy cost of each step. Prioritize strength training and working on your durability.
Rest between Sets:
Importance of rest between sets for strength training: It's common knowledge that when you're training for max strength, you use lower reps, and when you're training for strength endurance, you use higher reps. The part that most people don't get right is the amount of rest between sets. In typical strength periodization, it's important to build max strength first (so this is what a lot of you will be doing at the beginning part of the off-season). When you lift for max strength, you're using your ATP-CP system, which is purely anaerobic. This system takes at least 3 minutes to reset, and if you start your next set before the 3 minutes is up, you're relying on another system (your glycolytic system), which has the by-product of putting on mass. Not only are you not building max strength, you're making your muscles gain size, which in our sport, is not usually the goal.
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ReplyDeleteGreat tips! Building strength and stability really does make running more efficient. Incorporating targeted workouts at a Gym Greensborough can help improve core and hip durability, boosting performance and reducing fatigue on every run.
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