Base Training
- Follow running based program
- Supplement with Basic Weight Training Program
Prehab
Notes
- Includes all distance running events over distances of at least 3 km (1.86 miles)
- Weight training and Plyometrics can decrease the energy cost of running (Berryman 2010) and running times (Sedano 2013, Ramírez-Campillo 2014) in long distance runners.
- Runners with less flexibility have a lower energy cost of running (Jones 2002).
- Higher hamstring: quadriceps peak torque ratios were related to lower energy cost of running (Sundby 2014)
Movement Patterns for Plyometrics
- Leg Extension (Vertical Movement)
- Leg Extension (Horizontal Movement)
- Leg Extension (Lateral or Multiple Direction Movement)
Exercise References
- Foran 2001
- Easy runs
- Tempo runs
- Cruise interval
- Interval training
- Repetition training
Additional References
Berryman N, Maurel DB, Bosquet L (2010). Effect of plyometric vs. dynamic weight training on the energy cost of running. J Strength Cond Res. 24(7):1818-25.
Jones AM (2002). Running economy is negatively related to sit-and-reach test performance in international-standard distance runners. Int J Sports Med. 23(1):40-3.
Ramírez-Campillo R, Alvarez C, Henríquez-Olguín C, Baez EB, Martínez C, Andrade DC, Izquierdo M (2014). Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res. 28(1):97-104.
Sedano S, Marín PJ, Cuadrado G, Redondo JC (2013). Concurrent training in elite male runners: the influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res. 27(9):2433-43.
Sundby OH, Gorelick ML (2014). Relationship Between Functional Hamstring: Quadriceps Ratios and Running Economy in Highly Trained and Recreational Female Runners. Journal of Strength & Conditioning Research: 28(8), 2214–2227.
