How do world class runners train?
Sources:
World-class runners employ various training techniques to maximize their performance:
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Strength and Cross Training:
- Incorporate strength training with free weights (e.g., squats, cleans, lunges) and bodyweight exercises.
- Include plyometrics (multi-jumps, sprints) to boost neuromuscular efficiency.
- Sometimes engage in cross-training activities like swimming and biking to maintain fitness and reduce injury risks 1.
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Training Intensity:
- Follow the 80/20 principle: 80% of training at low intensity, and 20% at high intensity. This balance is more effective for endurance development than continually high-intensity workouts 1.
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Long-Term Systematic Training:
- Engage in systematic training consistently for 8-10 years to reach elite levels. This long-term dedication is crucial for developing the high standards seen in international competitions 2.
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Mileage and Supportive Training:
- Log significant weekly mileage (up to 70 miles or more leading into races).
- Focus on supportive training, such as plyometrics and strength training, to enhance running economy and reduce injury risk 3.
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Physiological Optimization:
- Work on improving VO2 max (maximum oxygen uptake), fractional utilization (maintaining a high percentage of VO2 max), and running economy (efficiency in oxygen use at submaximal speeds) 4.
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Daily Recovery Strategies:
- Prioritize recovery with strategies tailored to aid in injury prevention and maintaining high performance. Elite runners often run over 100 miles per week, necessitating effective recovery protocols 5.
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Fundamentals and Consistency:
- Emphasize running a lot, getting strong (using various methods like hill workouts and weightlifting), and incorporating speed work regularly.
- Love the training process and remain patient, focusing on long-term progress over immediate results 6.
Understanding and applying these comprehensive strategies help elite runners achieve and sustain high performance levels in their careers.
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