力量训练提高跑步成绩-endurance-performance-strength.pptx

Strength Training Running PerformanceChristina DeCookHFIT 510December 6, 2006What is the best way to train for running?RUN!BUT…Endurance athletes can benefit from spending time in weight roomRunners can improve muscle power AND enhance enduranceBenefits:Improved muscular balanceInjury preventionStronger push offReduced ground contact timeBetter running postureResistance to fatigueImproved intramuscular coordinationObjectivesDiscuss myths about strength training Explain why strength training is critical for runners Performance benefitsDiscuss which muscles are most important to strengthenList types of strength training and summarize the research Provide recommendations for improved strength and running performanceMythsBulking up Specific nutrition and training regimen Many neuromuscular benefits—activation, recruitment, excitation of motor unit or muscle group Hinders aerobic performance Endurance athletes don’t require strength Train with high reps 15 reps = minimal benefitStrength improvements come from increasing maximal strengthWhy is strength critical?1) Injury Prevention/Muscle Balance“Prehabilitation” ? strengthen weaker muscleshams vs. quadsadductors vs. abductorsanterior hip vs. glutes calf vs. shinabs vs. low backWhy is strength critical?2) Performance BenefitsChange in intramuscular coordination ? capacity to recruit muscle fibers more efficientlyNervous system coordinates muscle activity to produce max forcePerformance BenefitsFatigue Prevention Hold pace longer OR increase speed over given distanceIndividual cells stronger? fewer cells needed to produce same force Leg muscles demand less oxygen Hard working cells then replaced by resting cells Low body: optimal stride length, proper knee liftPostural muscles: remain uprightArm muscles: help propel body forwardWeak muscles can compromise a strong cardiovascular system!Performance BenefitsBetter Running EconomyUsing less oxygen to run at a particular paceLowers perceived effortAllows you to run at current