Very often I am approached by clients who need to prepare for passing the standard for running. But at the same time they visit gym forl, and want to combine running loads with power ones. Today I want to tell you how to do it best.
How to train in a running machine.
If you have been doing "for yourself" in the simulator for a long time, but suddenly realized that you need to start preparing for delivery running standards, then consider that one of the 4 main types of training, namely general physical preparation for running, you can already do in a more gentle mode.
To one of my clients from Tyumen workouts in the gym helped to completely replace the standard general physical training for running 3 km, which is usually done in the stadium.
Namely, we helped him to correctly enter the loads that are needed to increase leg endurance into his training program in the rocking chair.
Exercises that he performed in the gym: jumping out in place, "foot" with dumbbells 12 kg. Bar Squats - 40 reps, pistol no extra weight, back press with a 10 kg pancake at the chest, incline bench press with a 5 kg pancake behind the head, straight lunges with a bar, leg curls from a prone position, leg press.
Thus, he tried to fit all these exercises into a standard training program in the gym.
How to train for mid-distance running
Basic principles of general physical training for running at middle distances:
1. We do exercises with light weights, but with as many repetitions as possible.
2. Do squats with an outlet on the socks.
3. We try to do the exercise at a fast pace.
4. Minimize rest between sets.
Thus, using these principles, you can easily fit the desired exercises into any workout in the gym.
How to train for short distance running
Basic principles of general physical training for running short distances:
1. Do exercises with large weights, trying to increase the weight with each set.
2. We do all explosion exercises. For example, we calmly lower ourselves when squatting and stand up as often as possible, making an exit also on socks.
3. Rest between sets do the usual, so that the muscles have time to recover.
Short-distance run training differs from the usual training for weightlifters and bodybuilders in more explosive action. But in general it is very similar. This is why many people who actively train their legs in the gym run short distances well.
