Training
Prevention Ankle twist preventionCramp preventionLow back pain prevention
Pain relief Acute tendinitisChronic tendinitisLow back painAnkle twistDecontracture
Training Core stabilisationEnduranceStrengthStrength trail specificLong run optimisationOvercompensationFartlek
Recovery Active recoveryPost race recoveryReduce muscle soreness
Strength xxxxxx
Goals: To increase strength in the quadriceps, therefore increasing the efficiency and the energy requirement of the stride.
Benefits of electrostimulation Electrostimulation makes it possible to work the muscles to a greater extent than with voluntary training while protecting the joints.
Explanation and protocol: Progression in endurance can consist in being capable of running for longer at a constant speed, or faster over an identical long distance. For this, the essential of the training consists in developing endurance qualities for which the ability to consume oxygen is a determining factor. Another possible factor for improving performance consists in improving muscular strength, in other words the ability of a muscle to develop a high degree of strength. Indeed, if for a given running speed, muscular activity can be reduced to a percentage less than its maximum potential, this will result in an economy of running, from which the endurance runner will be able to draw obvious benefits. A long distance runner carrying out 5 specific weekly training sessions (or more) is preparing ideally to develop his endurance to the maximum. He can also include in his preparation electrical stimulation sessions carried out with the Strength programme to develop muscular strength in his thighs and thus improve efficiency and energy cost of the running stride.
Area of application:
Cycle duration 8 to 12 weeks
Cycle sequence
3 sessions per week, performed on days without training or with light training
Weeks 1 to 4: Strength, level 1
Weeks 5 to 8: Strength, level 2
Weeks 9 to 12: Strength, level 3 (if preparation over 12 weeks)
Stop electrical stimulation sessions one week before the target run.
Placement of electrodes:
Position of the body: Seated, knees flexed, fix or lock the ankles to avoid extension of the knees
Energy setting: Maximum tolerable