By PHASE IV CEO, Robert Forster PT
Strength training is essential for marathoners who look to reach their highest genetic potential for performance and remain injury free. Strength training is a short cut to nearly all the physiological goals of a science based marathon training plan.Go Faster
Performance in endurance sports comes down to your “Power to Body Weight Ratio.” Simply stated, the stronger you are for your weight, the faster you will go. When you run or walk, only a percentage of the muscle fibers in your “prime mover” muscles contract to propel you forward, while the others rest. As the first set of muscle fibers fatigue, your body automatically recruits fresh muscle fibers to continue in your efforts. In this manner, your body naturally rotates the muscle fibers that are active at any given moment in a race. Using resistance training to strengthen all of your muscle fibers means less of them have to work at any one time to get the job done, leaving a greater reservoir of fresh muscle fibers to be called into action further down the road. This allows you to maintain a higher pace and finisher faster.
Additionally, strong muscles allow you to execute more efficient running and walking mechanics. Increased efficacy translates into less energy expenditure each mile of the race, leaving you with more energy late in the race to get to the finish line.
Injury Prevention
Statistics show us that up to 85% of runners are injured each year. Elite athletes make injury prevention strategies a fixed component of their training and spend half of their time in the gym working on injury prevention. Resistance training strengthens not only the muscles, but also the tendons, ligaments, and fascia, making your body more resilient to injury. In addition, strengthening your core and hip flexors improves your running mechanics, and better mechanics means less chance of injury.
It is Not Bodybuilding
It is not the typical gym workout that marathoners need to perform. Most of the strength training done in gyms across America is to build bigger and better looking muscles. Instead, marathon strength training is designed improve joint function by targeting the smaller “helper” muscles around each joint. This can be accomplished with lightweight dumbbells and ankle weights in a simple routine that protects your joints against injury and improves energy efficiency.
The next phase of strength training for marathoners targets the bigger “prime mover” muscles that propel you forward. The key to increasing your strength to body weight ratio is to strengthen these muscles in a way to make them stronger, but not bigger. This is accomplished with science-based routines that avoid overly fatiguing the muscles, which is the stimulus for growing big bulky muscles.
OPTIONS TO TRAIN AT PHASE IV:
NEW! FTS QUAD LOOPS Strength Training Class
Tuesdays and Thursdays 12:15pm (Call for additional class times)
Call to reserve your spot (310) 582-8212
CUSTOMIZED STRENGTH & FLEXIBILITY PROGRAMS
After a comprehensive head-to-toe structural exam by a PHASE IV Physical Therapist, a customized strength and flexibility program will be created to help you improve joint health, strength, posture and tone.
Call for a complimentary consultation to find out more: (310) 582-8212
PHASE IV PEAKRIGHT© ONLINE Comprehensive Periodization Strength Training
Periodization strength training breaks the training program into cycles (or periods) where fitness is developed in a scientifically rational sequence. After about six-to-eight weeks of the same activity the body becomes stronger and can handle the load without experiencing stress; performance will then fade if the exercise stimulus is not altered in such a way as to create new stress on the body, and peak hormone production again.Your PHASE IV team is using state-of-the-science training methods to set up your plan of Periodized Strength Training. Matching the requirements of your sport, you will be educated in proper strength development, stretching, warm up, cool down, and aggressive recovery techniques. The basic tenant of Periodization is that all exercise is futile, if rest and recovery periods are not provided. You will gain the knowledge of when to workout, and when to rest and recover to excel in your sport.
In short, you will learn to utilize science to improve your strength and performance, while avoiding injury, and preserving your body. This carefully orchestrated program of progressive resistance exercises to strengthen the bigger muscle groups with and a routine that favors developing strength and not size, will positively impact your power to body weight ratio.
This is a comprehensive science based strength training program of carefully chosen exercises that relate to building strength for running, impacting your performance, and achieving your running goals!
