🏃♂️Complex and heavy resistance training can improve running economy and performance.
💪Integrating power-based exercises with heavy strength training leads to superior results.
🔢Completing three sets of five at 85% one repetition maximum (1RM) during complex training is effective.
⏱️Rest periods of four minutes between sets in complex training help optimize performance.
🐾Endurance strength training with reduced weight and increased repetitions can also be beneficial.
What is running economy?
—Running economy refers to how efficiently you utilize oxygen while running at submaximal speeds. It determines how tired you feel and your ability to sustain higher speeds.
How long should I do complex training for?
—The participants in the study did complex training twice a week for six weeks. However, individual training duration may vary based on fitness level and goals.
Do I need to be a marathon runner to benefit from this training?
—No, the training methods and exercises can benefit runners of all distances and levels. They focus on improving running economy and overall performance.
What is 1RM?
—1RM stands for one repetition maximum, which represents the maximum weight you can lift, push, or pull in a single repetition.
Can I incorporate the bonus exercise for calves into my training?
—Yes, performing heavy bent knee calf raises on a slightly raised platform can help strengthen the calves, which are crucial for propulsion while running.
00:00Learn the importance of proper training methods for running faster.
03:13Discover the different training groups used in the study and their exercises.
04:44Understand the impact of complex and heavy resistance training on running economy.
05:55Explore the improved 5K performance of participants after six weeks of training.
06:23Bonus tip: Incorporate heavy bent knee calf raises into your training for enhanced performance.
