Obstacle Mud Runner - issue 12

27 ForEliteAtheletes to FunRunners 01732 452404 RACE : TRAINING Do you want to improve your distance running and feel you would benefit from a program? Contact us via [email protected] Practical guidelines 1 The addition of 2 to 3 supervised strength training sessions per week is likely to provide a sufficient stimulus to augment parameters within a 6 to 14 week period. 2 Longer durations of strength training are likely to elicit larger benefits. 3 Heavy resistance training, explosive resistance training and plyometric training modalities can be used to achieve similar outcomes assuming the runners have a relatively low-level strength training background. 4 However, initially a periodised approach, starting with heavy resistance training and then following on with explosive resistance training, incorporating plyometric training is the best approach. 5 A targeted resistance training program, which aims to increase muscle mass specifically around the proximal region of the lower limb may enhance biomechanical and physiological factors which positively influence running economy.