Triathlon Sweden

Kunskapsplats för triathleter

Triathlon Sweden verkar för att utveckla triathlon i Sverige. Medlemskap är gratis, välkommen du också!

Triathlete Europe

Laddar… Läser in flödet

Tweets från Lisa Norden

Slowtwitch

Laddar… Läser in flödet

 

Can Strength Training (Really) Make You a Faster Runner?

Much has been written about strength training for runners—with articles describing every kind of exercise from lunges while holding dumbbells and calf raises to endless abdominal crunches and core training on a big, lime stability ball.

A stronger core aside, have you ever wondered if these training suggestions will really lead to a faster 5K or marathon?

Unlike most sports, which require strength, speed and power, distance running is primarily limited by the delivery and use of oxygen. There are no studies proving that strength training increases the supply of oxygen to your muscles and heart. Oxygen wouldn't recognize a dumbbell if it were hit on the head with one.

The responsibility of oxygen delivery rests on the shoulders of your cardiovascular system. The greater your stroke volume (the volume of blood pumped by your heart per beat) and cardiac output (the volume of blood pumped by your heart per minute), the more oxygen will be delivered to your muscles. And the more muscle capillaries and mitochondria you have, the greater your muscles' capacity to use the available oxygen.

MoreGimme Oxygen!

Although a 25- or 30-minute 5K runner will likely improve his or her performance by strength training because the overall stimulus is greater when doing both running and strength training (and thus improving overall fitness), this runner is better served by spending more time running and improving the cardiovascular and metabolic traits associated with endurance than by strength training.

While some studies have found that strength training may help improve the performance of inexperienced runners with a low fitness level, other studies have shown it to be ineffective. If you do your strength training at a gym, it's reasonable to assume that between driving back and forth, the time spent in the locker room, and the workout itself, it takes you about 1.5 hours. If you strength train three times per week, that's 4.5 hours per week you're spending going to the gym. Depending on your pace, you can run an extra 25 to 45 miles per week in those 4.5 hours. And those extra miles will more likely have a direct impact on your 5K or marathon performance than the strength training.

Perhaps you're thinking, "If I strength train, won't that help prevent injuries?" That's the million-dollar question. So far, research has not shown this to be the case. Unless you have a documented muscle strength imbalance that needs to be corrected, strength training will not likely prevent running-related injuries because running-related injuries are not caused by lack of strength.

More7 Secrets to Prevent Running Injuries

Nyheter från Svenska Triathlonförbundet

Laddar… Läser in flödet

Kostdoktorn.se

Laddar… Läser in flödet

Joe Friel

Laddar… Läser in flödet

Bilder

Laddar…
  • Lägg till Bilder
  • Se alla

Nyheter från Competitor Triathlon

Laddar… Läser in flödet

 
 
 

Cykelväska - uthyres veckovis 500 kr

Finns i Stockholm. Boka på triathlonsweden@gmail.com

Unikt erbjudande för medlemmar i Triathlon Sweden. Beställ senaste numret av tidningen "Triathlon" genom att klicka på bilden. Ange kampanjkod "TRI20" vid kassan och erhåll 20% rabatt.


* * * * * * * * * * * * * * * * 

 Här kan du annonsera 

 * * * * * * * * * * * * * * * * 

Stretching-övrningar, klicka bild

Triathlon Sweden rekommenderar

Triathlon Calculator

Running Calculator

Vilken tid ska du ha på loppet? klicka här!

Videor

  • Lägg till videor
  • Se alla

Bloggposter

27 april – 3 maj: lite ändringar

Jag har dragit ner något på träningen, dels för att inte kräma ur mig själv så mycket att jag tappar lusten, dels för att jag faktiskt inte har ambitionen att vinna något utan att ha kul, slutligen så handlar det om att gå från 12 pass + core i…

Fortsätt

Upplagd av Patric Broman den 9 Maj 2015 klockan 21.32

De osimmande svenskarna?

Som triathlonarrangör blir man snart medveten om att många svenskar anser att dom inte kan simma. När vi pratar triathlongrenar har dom ofta inga problem med cyklingen och löpningen, men ”Nej, simma det kan jag inte!” Inte ens kortaste sträckan…

Fortsätt

Upplagd av HK Sport Events den 7 April 2015 klockan 10.00

Grupper

Kontaktuppgifter

triathlonsweden@gmail.com

© 2015   Created by Triathlon Sweden.

Emblem  |  Rapportera en händelse  |  Användarvillkor