A 100% tailored program to your needs
Strength & conditioning is directly integrated into your running training and is completely personalized:
you choose your number of sessions and their duration,
we take into account your muscle weaknesses and your current sports level,
we adapt the lessons according to the master you have at your disposal.
Strength & conditioning is essential in the long term
More than 240 video exercises
What is strength training for? 🧐
To perform better: the stronger the muscles, the less they suffer from ground impacts, and the less fatigue can slow you down.
To reduce the risk of injury: if your muscles are not strong enough, your body will compensate this lack of strength by putting stress on the tendons, ligaments, or joints... and that's when injuries occur!
To take care of your health: Strength & conditioning helps create and maintain healthy muscle mass. Running doesn't engage 100% of the body's muscle groups, so muscle strengthening also helps to work them!
How to activate it?
1. In "more" or your settings, click on "Strength & Conditioning"
2. Set the parameters that suit you
3. Find your sessions directly in your training plan
FAQ
Frequently asked questions 💬
Why do muscle strengthening? 👀
Why do muscle strengthening? 👀
Adopting a muscle strengthening routine in addition to running offers numerous benefits:
improving running posture, overall comfort, balance/stability, and coordination,
improving running efficiency,
improving sports performance,
improving recovery,
preventing injuries,
increasing muscle endurance and stamina,
strengthening bones and joints,
and so on.
What are the goals and benefits of S&C? 🤸🏾♀️
What are the goals and benefits of S&C? 🤸🏾♀️
S&C (Strength & Conditioning) aims to develop the physical abilities of an athlete to prepare their body for the specific efforts of their discipline. It allows a global muscle strengthening, prevents injuries, improves posture, balance, coordination, and proprioception, and develops muscle endurance and fatigue resistance.
Every day, the benefits of S&C are numerous: improvement of mobility, agility and coordination, and better recovery.
How to do muscle strengthening? 💪🏽
How to do muscle strengthening? 💪🏽
For muscle strengthening practice, you have two options.
Bodyweight exercises: squats, push-ups, lunges, plank, and so on.
These are easy to perform as they require no equipment. And just because they're done without specific equipment doesn't mean they're any less effective.
Exercises with weights or dumbbells: squats with dumbbells, bench press, deadlift, and so on.
Additional load allows you to intensify the exercises and see results more quickly. However, be careful to gradually increase the weight to avoid possible injuries.
What strength & conditioning for running? 🏃🏻♂️➡️
What strength & conditioning for running? 🏃🏻♂️➡️
You suspect it, when running, the lower limbs are heavily engaged. It therefore seems logical to strengthen them further. To do this, you can perform squats, step-ups and lunges.
It is also essential to strengthen your entire body to improve your posture and running comfort. The plank, core work, mountain climbers, superman, and other exercises targeting the abdominal belt and the trunk are recommended, not to forget the exercises working your back, like the deadlift, perfect for strengthening your lower back.
Hip and stabilizing muscle strengthening can be worked via lateral leg raises or banded walks (walk with elastic band).
As for them, feet and ankles can be reinforced with exercises like toe raises and one-leg balance.
Finally, plyometric exercises will help you improve explosiveness and reactivity. To achieve this, you can perform jump squats and lateral or box jumps.
When should specific muscle strengthening for running be done? 📆
When should specific muscle strengthening for running be done? 📆
Strength & conditioning specific to running can be done at different times/periods.
As soon as you start running if you have been informed.
In terms of timing, you can perform your strength & conditioning workout right after your running training. This way, no need to warm up, your muscles are ready to work and be challenged. Moreover, it allows you to work in state of over-fatigue.
If you don't have enough time, don't worry: muscle strengthening can be done any time of the day.
Even though it's useful throughout your season, there are phases during which strength & conditioning is particularly recommended in the context of physical activity practice (in this case, running). Here they are. ⬇️
During your general preparation period, in other words, when you are building the physical and mental strength base on which you will then reinforce and develop specific capacities (notably speed) in the race format you are preparing.
During periods when you don't run much, less than usual, or not at all (annual break, between two sport objectives, during injury period, and so on).
If you suffer from recurrent injuries or muscle imbalances (like weaknesses in the hamstrings or hips), integrating specific strengthening exercises for these areas into your sports routine is recommended.
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