Running workouts develop the cardiovascular system, the heart does more work with less effort, and blood runs through the veins faster, which means that the muscles are better supplied with oxygen and the efficiency of training increases. Strength training builds muscles and makes us stronger. Runners add them to their training plans in order to become stronger. Weightlifters run in order to become fitter and to dry, as running helps them get rid of fat in the abdominal area.
In order for strength training not to tire, but, on the contrary, complement and make us stronger, it is necessary to make a training plan correctly. The latest study conducted in Australia will suggest a training schedule that will make you stronger and faster.
During the experiment, 15 runners with a very wide scale of weekly mileage performed additionally various strength training in three variants:
Six hours after each workout, they were tested on a treadmill: 10 minutes of running at a light warm-up pace (70% of the PANO), then another 10 minutes at a moderate pace (90% of the PANO) and then as much as they can, at a power of 110% of the threshold pace. The same test was conducted before the start of the research to determine the capabilities of the participants while they were not yet tired. The results were considered reference, that is, the data obtained during the experiment were compared with this very first test.
High-intensity training for the whole body had an impact on reducing the runner's pace at the very last leg of the running test, when it was necessary to run at the maximum level of their capabilities. The average results of the benchmark test are five minutes at 110 percent power. After each of the high-intensity strength training sessions, the time decreased by almost one minute. That is, the ability of runners to maintain a high pace after such training significantly decreased.
Dr. Kenji Doma, a leading researcher at James Cook University, believes that thanks to these tests, he can give practical advice on combining strength training with running, which will help runners achieve optimal results in their workouts.
Firstly, , and this is obvious, advises at Home not to plan serious races during the day after strength training. The minimum break time, according to the data obtained during the study, is six hours.
Secondly, strength training does not have a negative effect on running at an average pace. That is, you can safely combine strength training with your standard runs at an average pace. On the days of such training, it is advisable to make your schedule so that you run first, and then strength training. Ideal option: in the morning — running, and in the evening — strength training for the lower body or strength training of medium intensity.
Knowing all this, you can make an optimal training plan. Many trainers recommend alternating heavy and light workouts.
