I know plenty
of runners who are able to run 5-6 days a week and put in a lot of mileage
without getting injured. I am not so
fortunate. Typically I do well in the
first part of my half marathon trainings, but tend to have overuse injuries by
week 8. A good way to increase your
strength is to incorporate plyometric workouts.
Plyometric
workouts are great for runners because they utilize fast twitch muscles. Plyometric workouts are explosive movements
that will help to increase your strength, speed, and energy efficiency. It is recommended that you have been doing
some sort of strength training before you jump right into a heavy plyometrics
routine to reduce the risk of injury. One
day a week is a good place to start.
When you run
longer distances, you mainly use slow twitch muscle fibers. Plyometrics teaches your body to also utilize
your fast twitch muscle fibers. In doing
so, you will be able to increase your cadence (or steps per minute), which
equates to a faster pace. Overall, you
will be more efficient and have a more powerful toe off. Here are some plyometric exercises that you
can do.
Let me know
what you think. These are some great
workouts and you can do them with almost no equipment. Get started today and you will be breaking your
PR’s (personal records) before you know it.
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