Track athletics encompasses a wide variety of events, from the purely anaerobic 100 meters to the mainly aerobic 10,000 meters. Each track event is demanding, and athletes must undertake specific training to improve their performance. The common training thread that links all track athletic events is the need for strength training to help maximize performance.
Definition
Strength, according to the National Association of Strength and Conditioning, is the ability of a muscle or muscle group to exert maximal force in a single contraction and is expressed as your 1RM, or one-repetition maximum. More commonly associated with field athletics events such as shot and discus, strength training is no less important for track athletes.
Types
Athletes develop strength with low-rep sets using heavy weights and long recoveries between sets---typically one to five repetitions per set with three- to five-minute breaks between efforts. Exercises selected are normally compound exercises, which means they use multiple joints and muscle groups at the same time. Squats, dead lifts, cleans, snatches and shoulder presses are all typical strength-training exercises for track athletes. Most track athletes dedicate one to three sessions per week to strength training, although this is dependent on the coach's preferences and the events for which they are preparing. Sprinters are likely to strength-train more often than long-distance runners.
Benefits for Sprinters
For sprinters, increases in strength and power can transfer into greater acceleration and speed. Going from a dead stop to maximum velocity in the shortest possible time is a true test of muscle power, and sprinters use their powerful legs, arms, shoulders and chest muscles to drive them forward. As a result, sprinters focus on whole-body explosive strength in their gym training. Many sprinters have physiques like bodybuilders, although they don't train for aesthetics.
Benefits for Distance Runners
Distance runners need strength to help protect their bodies from the rigors of distance running and to help them fight off fatigue in the late stages of a tough race. Unlike sprinters, distance runners do not want or need large muscles. Overly developed muscles will just weigh them down and result slower running speeds and a greater energy expenditure. Distance runners need strength without the bulk. Distance running can create imbalances between muscle groups which, if unchecked, can lead to injuries. Strength training can prevent this and correct imbalances that have developed.
Considerations
Although strength training is important for athletes, it is a supplement to running and cannot replace time spent on the track. Famed Belgian Tour de France cyclist Eddy Merckx was once asked what the best exercise was for cycling. He replied, "Ride a bike!" The same holds true for running. Strength training programs should be designed to enhance an athlete's running workouts and should be specific to the event for which the athlete is training.
References
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Eddy Merckx: The Greatest Cyclist of the 20th Century"; Rik Vanwalleghem and Steven Hawkins; 2000
Member Comments