I´m 43 years old. Two years ago I finished a 21k race. I've been doing a bicycle (mtb) and some other running training. I have had several problems of lumbago and long workouts tend to damage my knees and ankles ... not enough to make me stop training, but to make me regulate the intensity, duration and rest between workouts.
In October there will be a marathon in the city where I live and I am determined to sign up. I have wanted to do it for some time but the difficulties that I have told you have prevented me from doing so.
A couple of months ago a good friend advised me: you should stop crushing your ankles in long workouts and do more strength training.
I am following his advice for these 3 reasons that convinced me:
A) The first effect is that it increases our relative strength (the ratio between the maximum force we can make and how much we weigh). If I have not increased muscle mass but I have more strength in a muscle, the ratio improves.
B) In spite of not generating hypertrophy, we will need less muscle fibers to perform the same movement, which implies that it improves our career economy. If they work fewer fibers, they consume less oxygen.
C) And we also created a reserve of muscle fibers (those extra fibers that we stimulated in the gym) to work in the final part of a long-term career.
In summary: An adequate muscular conditioning would increase the resistance to this fatigue induced by exercise, while reducing the possibility of injury by avoiding the appearance of alterations and imbalances in the different anatomical structures of the runner.
Therefore, we began to see that strength training, in addition to being healthy and preventive in the face of the appearance of injuries, will improve sports performance due to its influence on the run economy.
In relation to the run economy we will find these great benefits:
Greater muscle coactivation, which will improve intra and intermuscular coordination of our sports gestures.
Improve the rigidity of the tissues, which will facilitate the transmission of elastic energy making our run more economical and efficient.
Reduce the contact times with the ground and the braking phase in each footstep, improving the RFD (force per unit of time).
if you have no way to go to the gym here are some exercises for the lower train and that you can do at home:
Lunges
With this exercise you will work the hamstrings, glutes, trunk and also upper trunk, especially the part of the shoulders. It is a very indicated exercise to increase strength and if we also add extra weight - with kettlebells, discs, dumbbells or even water jugs - much better. To execute the exercise, leave the extended arms holding the extra weight. Then make a step forward with the right leg, lowering the body until your knee forms an angle of approximately 90 degrees. Return to the starting position and repeat the process with the left leg. This counts as a repetition. With a cycle of 10 repetitions is enough.
The Angel
By the name it will seem a strange name, but as soon as you do it and take a few repetitions you will notice how it really takes effect and it starts to cost you to make the movement. We recommend that you first do it with a maximum of 2 kilos of extra weight, using dumbbells and that you progress as you execute the technique well. With this exercise you will strengthen hamstrings, glutes and quadriceps, as well as improve your balance and proprioception.
Standing with your feet together, bring your arm with the extra weight forward until you make a diagonal with your body. With the leg opposite the arm extended forward make the movement backwards, that is, extend the leg, until it is completely extended and parallel to the ground.
Bridge of buttocks
As indicated by the name of the exercise, it serves to strengthen the buttocks, but also to perform a hamstring job. With this you will gain muscle power, an effect that will result in greater race speed.
Lying on the floor on your back, bend your knees to 90 degrees and create a firm base with your feet. Then lift your hips and keep your buttocks tense, until you lift up and create a straight line from knees to head. Hold the position for about 10 seconds and return to the lying position with knees bent. 10 repetitions.
This week I will try to do 42K in three parts 14-14-14 with a rest day between each workout. If I get it, I'll sign up for the race.
... to be continued
