Indoor muscle-building exercises for running faster and longer

VO2max – the maximum volume of oxygen that the body can use during aerobic action - is a determining factor in a runner's performance. But energy-efficient motion is also a key element, particularly for endurance running, such as marathons.   

 

All the scientific studies carried out over the last decade have shown that a trained runner can reduce the energy used by following a muscle-building programme for several months. 

 

Explanation: stronger foot strikes reduce ground contact time and oxygen consumption at a certain speed.

 

Some are tempted to use brief, intense movements. But if we entertain the results of certain studies, that would be an error. It is more important to work with weights between 30% and 50% of the maximum possible in long series. Doing so teaches your muscles to tolerate and manage targeted fatigue they are not used to.

The intensity of muscle-building exercise :

It's logical and preferable to aim for real progress (as you do for weekly running distances) and to stay in tune with your body. It's true, stiffness and aches are disagreeable but they are indications that you've trained well (at least at the beginning of a muscle-building cycle). But beware of stiffness and aches that last more than 48 hours. They can be signs of excessive weight or repetition of exercises.

About gaining muscle :

Runners – particularly women – shy away from muscle-building for fear of putting on weight. Good news: a workout with suitable exercises does not necessarily lead to muscle enlargement. Your body shape and your weight does not necessarily change.

As well as high-intensity circuits using body weight which combine cardiovascular effort and muscle-strengthening, it is interesting to do targeted workouts using muscle-building machines.

 

Always warm up thoroughly (for example, 20-30 minutes of running on a treadmill or cycling on an exercise bike). And start with light weights to avoid muscle or tendon damage.