4/5/2023 0 Comments Rest time for strength![]() Rest Interval for Muscular Power Training.Other Factors Impacting RI for Maximal Strength Training.Rest Interval for Maximal Strength Training.The Optimal Rest Interval is Context Specific.Plus, seeing the progress you’ve made over time can build confidence, especially if you started with, for example, body-weight squats and now lift 15 to 20kg in that move. To make sure you’re moving forward, keep track of where you are. The weight, frequency or number of repetitions in your strength-training routine – is what leads to strength increases and keeps you from hitting a plateau. Progressive overload – or gradually increasing Just like you track your runs, you should record the moves you do and the weights you lift in strength sessions, Jeffers says. Log your lift sessions to track your progress If you rest for at least a minute between big moves such as deadlifts, that rest period will allow you to continue to lift heavy, rather than dropping down or sacrificing form because you’re tired from insufficient recovery. Proper rest ‘helps with being able to give appropriately intense efforts to elicit muscular adaptations’, he says. This means resting between sets and letting your heart rate come down, advises Jeffers. Resist the temptation to turn your lift session into a cardio workout if you really want to get stronger. Jeffers agrees, adding that it’s crucial to do each repetition with good form, focusing on quality of movement versus quantity. For example, you want to focus on ‘actually driving through your heels to use your glutes or keeping your core tight during ab work’. ‘Make sure you’re not just going through the motions, but feeling the correct muscles turn on,’ says physiotherapist and running coach Carly Graham Brady. Involve your mind, not just your body, in the workout Meaning, pick up your lifting routine when training for shorter, quicker racing, rather than starting a lifting programme when you’re also training for a marathon. Runners should aim to periodise their strength training if possible, says Jeffers, just as you would do with your running. When you lighten your running mileage, this is a good time to push your weights.’ ‘If your miles per week are increasing to a challenging level, keep your lifting manageable and consistent. What’s more, ‘adding too much lifting volume as your running volume increases can be counterproductive’, says Speer. That means beginning a strength programme too close to race day can not only hinder your running performance, but also place you at risk for injury, she says. Strength training – which Niemczyk says is most effective when performed two to three times per week in the off-season and one to two times per week while training for a race – is meant to support your running, not make it more difficult. Time your strength work to your run or race You should also make sure your strength workouts focus on unilateral (or single-side) movements such as single-leg deadlifts and lunge variations, Speer says. Research agrees: one study in Frontiers In Physiology found that multi-joint exercises could provide higher gains in physical performance, thanks to a larger increase in cardiorespiratory fitness and maximal strength, compared to single-joint ones. These types of lifts recruit more muscle groups, leading to a bigger response, he says. ![]() ![]() That means doing moves such as squats (working multiple muscle groups, like quads and glutes). When it comes to choosing what moves to do for your strength workouts, Jeffers suggests compound exercises that complement running movement patterns versus single-joint isolation exercises. Focus on compound moves and running muscles Do two to three sets of 10 reps each, increasing over time. ![]() Speer’s advice: using a wall to balance, perform bodyweight calf raises and toe The former lift your heel and provide a lot of the power required for running, while the latter helps with dorsiflexion (the action of toes pulling up to the shin). ‘Your calves and tibialis anterior are very important in running,’ says Speer. What about the rest of the leg, though People often neglect everything below the knee – but you shouldn’t. The quads and hamstrings also play a crucial role. And when it comes to sprinting performance, research has found that strong glutes are key. Glutes, or the group of muscles in your backside, are your powerhouse as a runner. This is an important factor, as good running posture can make you more efficient, as well as help ward off overuse injuries, such as knee and IT band pain. ‘Holding positions for 30 to 60 seconds, such as lunges and single-leg balances, helps strengthen muscles, connective tissue and your core.’Īlso, it may be the best way to help fortify the body against internal and external forces, which will help you to maintain a stable posture during activities such as running. ‘Isometrics are a powerful training tool, especially for runners,’ says Speer. ![]()
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