Boost Running Performance: Don't Neglect Explosive Power Training
Runners often overlook crucial explosive movements in strength training, such as calf raises, hip flexions, and hamstring curls, which are vital for maintaining fast paces. This neglect can lead to aches, pains, and injuries due to the high-impact nature of running. To mitigate these risks and enhance performance, incorporating explosive power training is essential.
To develop explosive power, focus on the concentric (lifting) phase of exercises, making it swift and powerful. Trainer Tess Glynne-Jones suggests plyometric jumps and bounding exercises to improve running technique, speed, and strength. The jump squat, involving a quick squat followed by an explosive jump and soft landing, is an excellent starting point.
For experienced lifters, integrating jumps into weighted exercises like kettlebell deadlifts can create power under fatigue. The B-stance kettlebell deadlift to jump involves performing a deadlift, releasing the weights, and then explosively jumping up. Beginners should first master bodyweight exercises like jump squats to practice explosive movements safely.
Strength training supports running by fortifying muscles to withstand impact and enhancing running technique, speed, and power. When performing explosive exercises, it's crucial to maintain safety and effectiveness by not exceeding 70% of the one-rep max, which can be estimated using the National Academy of Sports Medicine's one-rep max calculator.
