Runner's World (UK) - - Contents -

How to ap­proach the gym ma­chine with con­fi­dence, and ex­plo­sive speed-boost­ers

Power plays pay off Tweak­ing your strength train­ing could boost your PB, shows re­search from Lough­bor­ough Uni­ver­sity. The study found brief (un­der one sec­ond) max­i­mum con­trac­tions de­vel­oped strength but not mass, which suits a dis­tance run­ner. ‘Ex­plo­sive strength ex­er­cises – squat jumps or rapid leg ex­ten­sions – have the po­ten­tial to in­crease your abil­ity to pro­duce force as a re­sult of neu­ral adap­ta­tions, rather than mus­cle growth,’ says lead au­thor Tom Bal­shaw. ‘It’s an ef­fi­cient way for ath­letes look­ing to get stronger with­out adding mass to im­prove func­tion.’

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