Often considered to be at opposite ends of the exercise spectrum, but are they really?
Maybe, maybe not!
More frequently we see many different sports turning to strength training to improve performance, the more we understand about conditioning the body for a given sport the more we can tailor the workouts to help replicate positions, shapes and movements for that sport.
Understanding how to create the right mix keeps the right balance of speed and strength.
It’ll come as no surprise that those who lift tremendous weights may not do as much cardiovascular work, and marathon runners will do a little less weight training than the average weightlifter!
But, they still have a balance. Loading races for example require pace, and participants can move pretty rapidly when they need to – dangerous over short distances!
Top marathon runners such as Eliud Kipchoge undertake resistance training concentrating on the main stress points of their sport, this includes posterior chain, glutes, core and hamstrings, this can be done as a body weight exercise or incorporate bands or weights.
So how does one find out the right mix for them?
Everyone is different, constantly changing our routines makes it difficult to analyse what is working. Ideally, we should introduce the changes in a gradual way and give ourselves time to see how the new routine is working out for us.
6-8 weeks will typically allow a good insight into how we have adapted to the routine.
If we are starting with a cardio heavy base, adding in a resistance workout for 30-45 minutes a week, working on the areas that have a higher level of strain is a good starting point. We also need to remember that those areas will need to recover, making the following day active recovery or a lighter day is a good idea.
Starting from a strength background, add a little light cardio into the mix, we could look to hit a step goal by walking, outside or on a slight incline on the treadmill. Stair climbers and cross trainers are also a nice inclusion. Just remember to keep it at a reasonable level, heading in for a 45 minute cross trainer session straight off might not be optimal – listen to your body.
We have a couple of previous write-ups on incorporating cross training into your workouts, so I’ll keep this brief, the key is to get all parts of our workout pulling towards the same goal.
Use the change in training to support the overarching goal, work on areas that make themselves known when we are in our main activity and build up slowly.
Adding in these additional sessions will help make us perform better and reduce injury risk leading to more consistency.
For help with how to balance speed and strength effectively, speak to a member of Team SF on info@spikefitness.co.uk or 07597215652