Fabio d'Annunzio, Fidal and FiTri Coach
Run and strength, a binomial too often underestimated
The training of the strength plays a fundamental factor in the improvement of the performances of the runner. Improving the economy of the specific gesture and opposing the muscular decadence the negative factors of the performance can be limited and to embank of fact the onsets of muscular problem list. Among the numerous studies that can easily be retrieved, it is particularly one that I repute important.
The study done on the effect of the training of strength on the length of the footstep has observed that with the training of strength the diminution of the length of the facade during an intense session of run is reduced. The length of the footstep is a main point of the run of long distance, this to confirm the concept that the economy of the run and the time of exhaustion are all abilities that have a direct impact on the performances.
What to do
In the first weeks of preparation, it needs therefore to devote time to this factor, with a progressive and to regulate construction of the strength. The tools are manifold and they owe tener account of the competitive past or the possible muscular problem list of the athlete.
Make a muscular evaluation with a physiotherapist
Begin with total body strength workout
Run uphill once a week
Insert sessions of hill repeats: 80-100 m (8-10 repetitions with an active recovery on the same distance; at the end you insert what technically is called transformation: middle rhythm run from 200 m to 1.000 m).
Obviously yes, avoid the do-it-yourself. Ask to an experienced technician, among the recommendations I insert that to work with lightweights, progressive and make always an easy run after the session of training.
Eating during strength period.
Strength is defined as the ability of a muscle to win a resistance or to oppose to it.
Developing strength corresponds to the build-up of the muscular mass, for this reason there is a rise in amino acids needing of the body.
Workout in gym will be anticipated by a snack (90 minutes before) with the whey protein isoltad isowhey or oat protein isolated Pink Fit Oat protein, and after training BCAA 2:1:1 to start and enhance the muscular anabolism.
You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running. Fruits and vegetables also fill you up with few calories, helping you maintain your weight. But to get the most from your produce, you need to think in terms of color—yellow, orange, red, green, blue, purple, and every shade in between.
By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and in this moment of the season less carbs and more proteins.
May the protein be with you!
Annalisa Faè, R&D ProAction