Strength training for endurance performance with Richard Blagrove, PhD | EP#292
Jun 28, 2021
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In this engaging conversation, Richard Blagrove, PhD, a lecturer and expert in strength conditioning for endurance athletes, shares invaluable insights. He discusses the critical role of strength training in enhancing performance for middle and long-distance runners while reducing injury risks. Richard also tackles common myths around endurance sports and dives into effective plyometric training methods. Plus, he outlines smart programming strategies and tapering techniques that help athletes stay at the top of their game.
Strength training is essential for endurance athletes as it boosts performance and minimizes injury risk through tailored programming.
Plyometric exercises, when introduced progressively, can significantly enhance explosive power and running economy for both beginners and advanced athletes.
Distinct training approaches for middle and long distance runners highlight the need for personalized strength programs to optimize performance and reduce injury.
Deep dives
Strength Training Importance for Endurance Athletes
Strength training is crucial for middle and long distance runners as it enhances performance and reduces injury risk. Richard Blagrove emphasizes that a well-structured strength training program can improve force production, which is vital for efficient running. This training should focus on developing foundational movements, and once the athlete is competent, more specific and explosive exercises should be integrated into the routine. Over time, the program can be personalized to suit individual needs, promoting greater strength while avoiding excessive muscle mass gain.
The Role of Plyometrics in Training
Plyometric training is essential for runners because it helps develop explosive power and improve running economy. Richard notes that misconceptions exist around plyometrics being suitable only for advanced athletes, but with proper progression and supervision, beginners can safely benefit from these exercises. Key plyometric activities include pogo jumps, bounds, and depth jumps, which enhance muscle elastic energy storage and improve performance during high-intensity running. The gradual introduction of these exercises, while monitoring volume and intensity, allows athletes to maximize their benefits without unnecessary injury.
Differences in Strength Training for Middle and Long Distance Runners
There are distinct differences in strength training approaches for middle distance and long distance runners, largely depending on the physiological demands of each discipline. Middle distance runners require a higher anaerobic capacity and therefore benefit from exercises that enhance their maximal velocity. Richard explains that strength training for these athletes often focuses on explosive movements, whereas long distance runners might engage in more endurance-based resistance training to maintain strength without adding excessive muscle mass. A tailored program addressing these specific needs can optimize performance while reducing injury risks.
Understanding the Science Behind the New Book
Richard's newly co-edited book, 'The Science and Practice of Middle and Long Distance Running,' aims to address prevalent misconceptions within the distance running community. The book is a synthesis of various topics in running science, compiled with contributions from experts in the field, to provide a reliable resource for coaches and athletes. Richard highlights the importance of basing training methods on scientific evidence rather than marketing claims or less reliable sources. This resource intends to empower coaches and runners with solid foundational knowledge to improve their practice.
Training Consistency and Goal Setting
Setting realistic, medium to long-term goals is imperative for runners and triathletes, as it guides structured training and prevents randomness. Richard stresses the importance of consistent training throughout the year to foster improvement, as periodic breaks or injuries can hinder progress. Alongside goal setting, athletes should also incorporate strength training as an integral component of their training regimen to bolster performance and mitigate injury risk. A strong foundation built on consistent effort, coupled with well-defined goals, can significantly enhance an athlete's overall performance.
Richard Blagrove, PhD, is a lecturer in physiology and programme leader at Loughborough University. Richard has a background as a middle distance runner himself, and has done extensive academic and applied work in the field of strength and conditioning for middle and long distance runners.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A new book co-edited by Richard, "The Science and Practice of Middle and Long Distance Running"
-Programming and periodisation of strength training for endurance athletes
-Workout structure for strength and conditioning sessions
-Executing workouts and sets - how hard should you go?
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