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

Strength Training Running Performance Christina DeCook HFIT 510 December 6, 2006 What is the best way to train for running? RUN! BUT… Endurance athletes can benefit from spending time in weight room Runners can improve muscle power AND enhance endurance Benefits: Improved muscular balance Injury prevention Stronger push off Reduced ground contact time Better running posture Resistance to fatigue Improved intramuscular coordination Objectives Discuss myths about strength training Explain why strength training is critical for runners Performance benefits Discuss which muscles are most important to strengthen List types of strength training and summarize the research Provide recommendations for improved strength and running performance Myths Bulking 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 benefit Strength improvements come from increasing maximal strength Why is strength critical? 1) Injury Prevention/Muscle Balance “Prehabilitation” ? strengthen weaker muscles hams vs. quads adductors vs. abductors anterior hip vs. glutes calf vs. shin abs vs. low back 2) Performance Benefits Change in intramuscular coordination ? capacity to recruit muscle fibers more efficiently Nervous system coordinates muscle activity to produce max force Why is strength critical? Performance Benefits Fatigue Prevention Hold pace longer OR increase speed over given distance Individual 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 lift Postural muscles: remain upright Arm muscles: help propel body forward Weak muscles can compromise a strong cardiovascular system! Better Running Economy Using less oxygen to run at a particular pace Low