Exclusive Strength Training for Ultra Marathon Runners: Core Moves to Boost Endurance!
Introduction
Over the years of coaching, I've encountered a common issue among runners: they often feel drained and experience leg muscle soreness in the latter stages of long-distance runs, leading to heavy, sluggish steps. Let me tell you, many have stumbled at this hurdle. Honestly, if you overlook this, running a marathon isn't going to be a walk in the park.
I remember thinking the same way until I read "Anatomy for Runners," which opened my eyes to the importance of strength training for endurance. Data shows a close relationship between pace and heart rate, and strength training can effectively enhance muscle endurance, reducing fatigue. According to exercise physiology principles, incorporating strength training into your running regimen can significantly improve overall performance.
This brings to mind a profound insight from "Born to Run": "Running is in our nature, but to run faster and further, we need scientific training methods." The book discusses how the Tarahumara people train their bodies through long-distance running, while we modern runners require scientific strength training to achieve similar results.
Core Content
1. Core Strength Training
Core strength is the foundation of running. Let me tell you, many runners overlook this. Core strength isn't just about abs; it includes the muscles of the back, glutes, and hips. According to "Anatomy for Runners," core strength stabilizes the body, reduces energy expenditure during running, and increases efficiency.
Real-Life Example: I had a student, let's call him John, who always complained about lower back pain when he started running. I introduced him to core strength training, twice a week for 30 minutes each session. After three months, his running form improved significantly, and he no longer experienced back discomfort, with his pace also picking up.
Training Insights: Core strength training isn't just about crunches and planks; it's also about training the back and hips. Moves like bridges, bird dogs, and Russian twists are highly effective.
Specific Recommendations:

Perform core strength training at least twice a week, for 30-45 minutes each session.
Ensure proper form to avoid injury.
Incorporate dynamic core exercises like high knees and lateral jumps.

2. Lower Body Strength Training
Lower body strength is crucial for running. Honestly, if you neglect this, leg muscle soreness in the later stages is inevitable. According to "Anatomy for Runners," lower body strength training can enhance muscle endurance and reduce fatigue.
Real-Life Example: I had another student, Mike, who felt his legs were weak, and his stride became unstable after 12 miles. I introduced him to lower body strength training, three times a week for 45 minutes each session. After three months, his leg strength improved noticeably, his stride became more stable, and his endurance significantly increased.
Training Insights: Lower body strength training isn't just about squats and lunges; it also involves strengthening the calves, ankles, and toes. Exercises like single-leg stands and toe curls are very effective.
Specific Recommendations:

Conduct lower body strength training at least three times a week, for 45-60 minutes each session.
Maintain proper form to prevent injuries.
Include some explosive training like box jumps and sprints.

3. Endurance Training
Endurance training is a must for ultra marathoners. According to "Born to Run," long-distance running can train the body's endurance, but we need scientific methods to enhance it.
Real-Life Example: I had a student, Sarah, who always felt exhausted after 18 miles. I introduced her to endurance training, with one long run per week, at least 18 miles each time. After three months, her endurance improved markedly, and she no longer felt fatigued, with a more stable pace.
Training Insights: Endurance training isn't just about running long distances; it's also about pace control and heart rate monitoring. Techniques like LSD (Long Slow Distance) runs and interval training are very effective.
Specific Recommendations:

Perform one long run per week, at least 18 miles.
Control your pace to avoid early fatigue.
Incorporate heart rate training, staying within your aerobic threshold.

4. Recovery and Relaxation
Recovery and relaxation are integral parts of training. According to "Anatomy for Runners," proper recovery can reduce muscle soreness and enhance training effectiveness.
Real-Life Example: I had a student, Emily, who always felt muscle soreness that impacted her training. I introduced her to recovery and relaxation training, twice a week for 30 minutes each session. After three months, her muscle soreness decreased significantly, and her training effectiveness improved.
Training Insights: Recovery isn't just about stretching; it also involves foam rolling, massages, and other relaxation techniques. Activities like yoga and foam rolling are very effective.
Specific Recommendations:

Engage in recovery and relaxation training at least twice a week, for 30-45 minutes each session.
Ensure proper form to avoid injury.
Include relaxing activities like hot tub soaks or massages.

Practical Guidance
Detailed Training Methods

Core Strength Training: Twice a week, 30-45 minutes each. Include bridges, bird dogs, Russian twists, etc.
Lower Body Strength Training: Three times a week, 45-60 minutes each. Include squats, lunges, single-leg stands, etc.
Endurance Training: One long run per week, at least 18 miles. Control pace and stay within aerobic threshold.
Recovery and Relaxation: Twice a week, 30-45 minutes each. Include stretching, foam rolling, yoga, etc.

Solutions to Common Problems

Muscle Soreness: Proper recovery and relaxation training, foam rolling, massages, etc.
Unstable Stride: Strengthen core muscles to stabilize the body.
Fatigue: Control pace, incorporate endurance training to enhance muscle endurance.

Advanced Training Suggestions

High-Intensity Interval Training: Add some high-intensity intervals to improve explosive power and endurance.
Hill Training: Train on hills or inclines to boost leg strength and endurance.
Weighted Training: Incorporate weighted training like running with a weighted vest to increase muscle strength.

Important Reminders

Proper Form: Avoid injuries by maintaining correct form.
Progressive Overload: Don't rush; gradually increase training volume.
Listen to Your Body: Adjust your training plan if you feel discomfort.

Advanced Content
Training Methods for Elite Athletes
Elite athletes employ more scientific and systematic training methods. According to "Born to Run," they train their bodies through long-distance running while incorporating more strength training and recovery techniques.
Unique Training Philosophy: My advocated training philosophy is "Scientific Training, Progressive Overload." Let me tell you, many have stumbled at this hurdle. Scientific strength training can effectively enhance muscle endurance and reduce fatigue.
New Training Methods to Try: Experiment with new training methods like high-intensity interval training, weighted training, etc., to improve training effectiveness.
Future Development Suggestions: In the future, incorporate more technological tools like heart rate monitors, gait analysis, etc., to further optimize training plans.
Conclusion
As an experienced coach, I recommend incorporating strength training into your running regimen. Core strength, lower body strength, endurance training, and recovery and relaxation are all essential components. According to "Born to Run," long-distance running is in our nature, but to run faster and further, we need scientific training methods.
Over the years of coaching, I've found that strength training plays an undeniable role in enhancing endurance. Let me tell you, many have stumbled at this hurdle. Honestly, if you overlook this, running a marathon isn't going to be a walk in the park. I hope this article provides some inspiration and guidance, wishing you continuous progress on your running journey, running faster and further!
"Born to Run" has given me many insights, making me realize that running is not just a sport but a way of life. I hope you too can find your own joy in running and scientific training methods from this book.