Keep in mind that muscular endurance and strength while different, are also related, Tuttle says. “Increases in this specific form of exercise will help a runner run longer and recover faster.” “The better trained an athlete is to move and dynamically stabilize the body, the better they’ll perform,” Jeffers says. “ Circuits are great because the rest periods are as long as the time it takes to move from one exercise to another.”īecause running is an activity that involves highly repetitive movements, especially for long-distance runners, improvements in muscular endurance can really up your running game. “Take shorter rest breaks, about 20 to 60 seconds, between sets to get your muscles used to prolonged stress,” she says. Tuttle suggests completing one to three sets of eight to 20 reps per exercise, with light to moderate weight. The goal with muscular endurance is to stick with a volume (reps, sets, and frequency) that you can maintain over a prolonged period of time. How do you train to build muscular endurance? Other benefits of building muscular endurance include improving the aerobic capacity of muscles, maintenance of good posture for long periods of time, and just like strength, injury prevention. “This will translate to better ability to overcome gravity and ground reaction forces while maintaining momentum, which is specifically good for running.” “Using this rep scheme and volume, you can improve neuromuscular connections and stabilization,” explains Jeffers. “It is also incredibly important to include a rest of three to five minutes between sets.” That way, you can tackle the next set. “The resistance should feel challenging, yet doable,” she explains. Tuttle suggests completing two to five sets of one to six reps of each exercise in your program (though Jeffers says you can go up to 10 reps). That means you might stick to reps below 10 when doing strength exercises, but you’ll lift more often and at a more challenging weight than you would if you were focusing on muscular endurance.Ī good general rule for muscular strength: The goal with programming is to focus on heavy weights for fewer reps. “You’d be following a resistance training program that uses low to moderate rep schemes, with moderate to high volume and intensity,” explains Jeffers. Muscular strength increases are made by continuously forcing the body to adapt to higher levels of stress or resistance. “This is how we can help with maintaining form, running faster, and avoiding injuries.” How do you train to build muscular strength? “In the case of running, this usually means an improved ability to create internal tension that helps stabilize and produce high force output,” explains Jeffers. Muscular strength also improves overall sports performance through increases in stability and strength in the prime mover muscles (or the muscles mostly in charge of motion in a joint), like your glutes and quads on the run. “Although they don’t all happen immediately or simultaneously, and are dependent on training load and volume,” explains Jeffers, “a person can generally expect to see increases in lean muscle mass and bone density, decreases in body fat, and increases in cardiovascular and metabolic efficiencies.” Building strength can also help with injury prevention. Join Runner's World+ for unlimited access to the best training tips for runnersīy improving muscular strength, you can also reap other benefits. ![]() “It’s the application of an external force, or stress, to your skeletal muscle tissue that causes them to adapt and become stronger,” says Tuttle. While you can use bodyweight to build strength, it’s more common to use some form of external resistance, whether that’s resistance bands, barbells, dumbbells, kettlebells, or whatever else you prefer to pick up. “ mainly improved as an adaptation to some form of resistance training,” says Yusuf Jeffers, USTFCCCA-certified run coach and strength coach at Tone House in New York City. ![]() “Strength depends upon the size of your muscle fibers, as well as your nerves’ ability to activate these muscle fibers,” explains Hollis Tuttle, certified trainer, instructor for MIRROR, and RRCA-certified run coach. The term muscular strength refers to the body’s ability to exert a maximal amount of force, usually during a short period of time. ![]()
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