Radio Fitness Revolucionario Fuerza en Corredores, Técnica de Carrera, Calzado, con Rubén Espinosa
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Oct 1, 2025 This episode features Rubén Espinosa, an expert in endurance sports and creator of the Hijos de la Resistencia project. He dives into the importance of strength training for runners, highlighting common beginner mistakes and effective techniques to prevent injuries. Rubén discusses the myths surrounding running cadence and footwear, advocating for a blend of minimalist and conventional shoes. He also introduces the concept of hybrid athletes, underscoring the balance between strength training and endurance for optimal performance.
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Strength Is Core To Running Economy
- Running is basically applying force to the ground repeatedly, so strength directly improves running economy and speed.
- Improving stiffness and the ability to apply force quickly reduces energy cost and boosts performance.
Trail Win From Strength Focus
- Leire Fernández hadn't run much for months yet won a trail championship by emphasizing strength for that course.
- Her rivals faded under eccentric demand while her strength paid off in later kilometers.
Build Movement Quality Before Miles
- Beginners must first learn quality movement patterns like squats, hinges, pushes and single-leg stability before sport-specific work.
- Add foot/ankle, calf and unilateral exercises to prepare tissues and reduce injury risk when you increase mileage.