All the wonders you seek are within yourself.
Regular, even uncompromising, running sessions are definitely the best way to progress. But muscle-building and/or muscle strengthening exercises have an important role in an overall strategy for improving your running performance.
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 strike reduces ground contact time and oxygen consumption at a certain speed.
As well as high-intensity circuits using body weight which combine cardiovascular effort and muscle-strengthening, it is also interesting to do targeted workouts using muscle-building machines. Always warm up carefully (for example, 20 to 30 minutes of running on a treadmill or cycling on an exercise bike). And start with light weights to avoid muscle or tendon damage. Inclined bench presses and half squats with a bar are effective in the development of lower-body muscles (particulary the quadriceps). Calf-extension on a block (with a machine-guided weight behind the shoulders) and hip flexion with a low pulley to work the calves and hips. Beware of pushing yourself too far. It's better to finish each session feeling like you could have done more. Ask a qualified fitness instructor for advice before adding new muscle-building exercises to your regular training session. And use light weights to be sure to control each movement…
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