How do we possibly decide who needs the most shoulder love? We've been told to "niche down" or find a "target market," but there is a world of people with arms, and they all use them for different reasons. We call it new shoulders in a box because everything you need to change how your shoulders feel and move will come kitted together and delivered to your door. “Ain’t nothing wrong with being strong.Crossover Symmetry uses a combination of resistance bands and specialized training to build better shoulders. It’s FREE for everyone, so forward this on to your running friends who’ve been dodging the weight room and in the subject line type… You will find a 12-week program in the TOOLBOX that will build you into a stronger and faster runner in just two workouts per week. If you’re looking for a strength plan for running, look no further than the Crossover Symmetry Training Zone. Thus, regular strength training should be a part of every runner’s routine. If properly structured, it doesn’t hinder running ability but instead boosts running performance ( ref). Regardless of your goals, strength is the cornerstone of an active and healthy body. And strength training is an integral part of the equation to more powerful running. Research proves that greater power improves speed without increasing cardiovascular demand ( ref ). A good vMART shows the ability to push faster speeds when the going gets tough. Having good aerobic capacity is helpful for this test, but equally important is the ability to generate power under fatigue. The speed increases each round and goes until exhaustion. VMART is measured by 20 second runs with a 100-second recovery between the runs. Power output generates speed! In fact, a muscle power test called vMART, appears to be a better predictor of running performance than VO2max ( ref). It’s important to note these runners didn’t put on any weight as part of the strength program, which is one of the biggest fears for many runners when it comes to strength training. Meaning they could go 20% longer when working at their max capacity ( ref). But most important to the runners in this study was the 20% increase in time to exhaustion. In a study of well-trained runners, an 8-week strength training program improved strength and running economy. This allows the body to work less while going at a higher speed. Specifically, training explosively produces muscle and tendon adaptations to improve the muscle’s elastic components to make the body more “springy.” Their smaller size and thin limbs require less energy to move them forward ( ref).īut, there are also training components for building a better economy. It’s believed to be one of the reasons East Africans tend to dominate the distance running scene. The most significant impact on running economy is body type. Related to a vehicle, a car that gets 30-miles per gallon is more economical than one that only gets 20-miles per gallon. It’s essential to running performance because the more economical runner will have more firepower to go harder throughout the race. Running economy is the amount of energy needed to hold a given speed. There are other factors related to strength that doesn’t get talked about near as much. But, VO2max by itself never determines who will win a race. The gold standard for aerobic capacity is VO2max, which measures how much oxygen the body can consume. Today’s movement is dedicated to the ground-pounding endurance hogs out there-those who’ve logged more miles than an old Chevy and gone through more shoes than the Kardashians.
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