It's the last bend of the race. First, second and third place have been claimed. For you, the finish line is still yards away. A good resistance-training program can make the difference between coming in first or last place in the big race. Targeting the appropriate muscles with correct movement patterns, resistance and frequency can help even the novice achieve a faster running speed.
Anyone wishing to begin an exercise program should seek the permission of a doctor before starting.
Function
Resistance bands range from low resistance to a very high resistance. Choosing the right one depends on the fitness level of the exerciser as well as the muscle group being used. When using a band to target large muscle groups, such as those to increase running speed, a medium to heavy resistance should be used. A traditional band consisting of a long tube in the middle with a handle on each end will generally suffice for most exercises.
Significance
Running speed is the interaction between stride frequency and stride length. According to the National Strength and Conditioning Association (NCSA), elite sprinters have a greater stride length compared to the novice. Elite sprinters can also achieve a greater stride frequency. Finally, faster runners can produce an initial force and velocity at the start of the sprint that is much greater than that of a novice. The NSCA states that aerobic training can be enhanced by resistance training. Resistance training can aid in the reduction of muscular imbalances, which translates to faster stride length and frequency.
How to Begin
According to the NSCA, movement patterns, physiological requirements, training background, resistance training status and goals should be analyzed prior to beginning a resistance training program. The movement patterns and physiological requirements of the sport help the sprinter pinpoint which muscles to train and how to train them. For a sprinter, repetitive arm and leg movements are done. This means all lower body large muscles should be trained as well as postural muscles, shoulders and arms. Physiologically, a sprint is an explosive, dynamic movement and should be trained as such. The muscles should be challenged to produce enough force to increase running speed. The training background, status and goals will determine the frequency and duration of the resistance program. A beginner should start out with a limited training schedule and advance as experience is gained.
Training
Train large lower body muscles such as the quadriceps, hamstrings, gluteals, gastrocnemius and tibialis anterior to increase running speed. Special care should be given to the hamstrings, as these are more effective in producing explosive-type movements. The American Council on Exercise (ACE) suggests that lunges, hamstring curls, abduction and adduction, and ankle flexion and dorsiflexion can all be done successfully with resistance bands. Each of these exercises will target and train the large muscles of the lower body. According to the ACE, the shoulder, arm and postural muscles can be trained by performing lateral pulldowns, rows and presses with a resistance band. These muscles are used in running, therefore training them to produce greater force will aid in increasing running speed.
Time Frame
With compliance and proper training technique, an increase in muscular performance can be seen in eight to 12 weeks. The NSCA states that low repetitions can enhance absolute and speed strength. A total of 10 repetitions per exercise above 65 to 70 percent of maximum effort is needed for a speed or absolute strength training effect.
References
- American Council on Exercise
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Assciation; Thomas Baechle, Roger Earle, editors; 2000
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