Resisted Running
The case for: Resisted running—with a harness attached to a weight, pulley system, sled, or another person—is great for all distance runners, Young says, because it improves running economy. He notes that it is important to keep the resistance low enough that you can still move with appropriate running mechanics. Also, this work should be done when you are rested and early in a strength-training or workout session.
The case against: Although resisted running is a great way to strengthen muscles along the posterior chain, it increases chances of injury if you have weak or tight hamstrings, Johnson says. As an alternative, he recommends leaning against a wall with both hands and running with a high knee motion. This reduces the chance of injury, and, Johnson notes, "You can find a wall most places you work out." Gambetta says that distance runners will get more out of hill repeats than resisted sprint training.
The votes:
Gambetta - Thumbs down
Johnson - Neutral
Young - Thumbs up
If you try it: Start with low-level measures that offer enough resistance to slow you down, but not enough to prevent you from sprinting. Keep the number of reps low (start with two or three) and the distance you are sprinting short (30-40 meters). Don't use weighted vests or weights attached to your body—they can increase the risk of injury and contribute to poor running mechanics.
If you don't typically include sprint work in your training, incorporate short, uphill sprints first, and practice resisted walking before progressing to resisted running.
Jump Rope
The case for: Jump rope is "so simple that there’s nothing sexy about it," Gambetta says. It's a great way to introduce low-level plyometric work and improve coordination and body awareness. Jump rope is a good precursor to more intense plyometric exercises that can better running economy, Johnson adds.
Johnson also likes the portability of a jump rope. To save a trip to the gym, "Runners should do as much strength work at the track or the trail head as they can," he says.
The case against: A runner might see some benefit from jump rope as a low-level plyometric exercise, but Young recommends using it as a warmup exercise before a strength training session or as a supplement to other plyometric exercises.
The votes:
Gambetta - Thumbs up
Johnson - Thumbs up
Young – Neutral
If you try it: Begin with sets of 15-30 seconds (or 15-30 foot contacts) for one or two minutes, up to three times a week on a soft surface (not asphalt or concrete), or as part of your warmup routine for a speed workout.
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Read the original article published on Runner's World.
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