![]() ![]() Muscle Size and Arrangement of Muscle Fascicles.Quiz: Structure of Cardiac and Smooth Muscle.Quiz: Connective Tissue Associated with Muscle Tissue.Connective Tissue Associated with Muscle Tissue.Quiz: Chemical Reactions in Metabolic Processes.Chemical Reactions in Metabolic Processes.Quiz: Atoms, Molecules, Ions, and Bonds.Injury prevention and potentially faster times? Sign us up for eccentric exercise. Considering that “most running injuries are overuse injuries-and many of those are tendon loading injuries-eccentric work can help increase the density and cross sectional area of the tendon, which means it's less likely to suffer these types of injuries,” says Hackett. “With increased mobility in the hip, for example, runners can improve on the stride length aspect of the equation and produce more force horizontally, as opposed to vertically, allowing them to move forward faster.”įinally, eccentric training strengthens your body's connective tissue, research published in 2016 in the Journal of Applied Physiology found. “Running fast is a combination of stride rate and stride length,” says Clyburn. Pros Prove You Need a Strong Finishing KickĮccentric training was also found to be an effective way to improve lower limb flexibility in a 2014 review of relevant scientific literature published in the British Journal of Sports Medicine.Drive through feet to quickly stand back up. Both knees should bend 90 degrees and back knee should hover just off the floor. Slowly lower down into a lunge position on a count of three to five. Eccentric Split Squat: Stand with feet staggered, right foot behind the left with right heel lifted and feet hip-width apart. ![]() Send butt down and back, lowering into a squat position on a count of three to five. Eccentric Squat: Stand with feet slightly wider than hip-width apart, toes turned slightly outward.Keep back flat and shoulders packed down. With just a slight bend in the knees, hinge at the hips, sending the butt straight back, and lowering slowly on a count of three to five. Eccentric Deadlift: Stand with feet hip-width apart.Start with bodyweight only, then add in some weights when you're feeling strong: The next time you hit the gym, try these eccentric exercise examples. “This can help runners become more explosive with each step.” Plyometrics are inherently eccentric, so you don't necessarily have to slow down that lowering phase. “Plyometrics work the stretch-shortening cycle, or the act of muscle lengthening followed immediately by an explosive shortening of the muscle,” says Clyburn. Making Nordic curls or Romanian deadlifts eccentrically focused can be beneficial, because they build strength in the posterior chain muscles that are most active during deceleration or your foot strike.Īnd because running is essentially a series of leaps from one foot to the next, requiring the production and absorption of force in a short amount of time, plyometrics can be another way to train eccentrically with just your body weight. Hamstrings are another area to target, says Clyburn-especially since hamstring strains are one of the most common running injuries. A downhill run workout counts as eccentric training. If you’re training for a specific race with lots of downhills, you’d benefit from one downhill workout a week, with a week off every three to four weeks, says Hackett. The good news: Downhill stressors don't require that much reinforcement. “Downhill workouts are so potent and hard on your body, it’s easy to overdo it and risk injury,” says Hackett. In fact, downhill running induces lower limb muscle damage for up to several days after exercise, a 2020 scientific review published in Sports Medicine found. But if eccentric contractions act as a sort of braking mechanism, “the more declines or the steeper the declines you run, the more exaggerated this process will be,” says Hackett. Any kind of eccentric contraction will cause microtears in the muscle (even if you’re running on flat ground), likely making you feel sore after a run. Why do runners need to do eccentric exercises?Įccentric training can be so crucial for runners, because nothing trashes your legs quite like downhill running-and that involves the eccentric action. Isometric Training Can Improve Your Blood Pressure. ![]()
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