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How to run faster and how training with EMS can help?

How to run faster and how training with EMS can help?

Not just professional sprinters, habitual “after-work” runners also want to get faster. But they only have limited time to pursue their passion. We are all busy these times, therefore, running more is seldom an option.

Fortunately, running more is not the only and not even the best way to improve race time. There are many things the average runner can do to improve performance out of the time devoted to training and electrical muscle stimulation (EMS) workout sessions provide an invaluable complementary tool.

1. Vary Intensities

Running fitness is determined primarily by the combined volume and intensity of running you do each week. Your typical week should include hard runs separated by slow, easy runs. Hard runs should be performed with different intensities that are inversely proportaional with the length of running.

How to run  faster and how training with EMS can help?

How to run faster and how training with EMS can help?

2. Step cycle

A multi-week training period in which the running workload is intentionally varied from week to week is called a step cycle. The idea is to start a step cycle with a week of training that is challenging but manageable, then increase the workload slightly the following week, and then reduce it sharply for recovery in the fourth week.

If you include EMS sessions in your step cycle, you shouldn’t run every day. Make sure that you leave minimum 24 hours recovery break after every EMS workout. And regarding where to put your focus during EMS sessions in order to enhance your running performance, find it out later in this article.

3. Hill run

Running uphill improves leg strength and develops aerobic capacity, while running downhill improves leg “stiffness” and running economy. If you have the chance to change your running location for a less flat surface, it could significantly improve your race

4. Jumping

How to run  faster and how training with EMS can help?

How to run faster and how training with EMS can help? Jumping

Running is a form of jumping. Jumping (polzmetrics) exercises isolate and develop the jumping element of running to make you a better runner. Replacing some running with plyometrics enhances running economy and race performance.

5. Srenghten core

The core is a collection of muscles which stabilize and move the spine and core strength is the pillar that translates into speed. Core strength exercises improve running economy and performance, probably by reducing the amount of energy the body loses through laxity in key joints. Core strength can be rebuilt after injury but also can be made more effective by using electrical muscle stimulation.

Recommended EMS settings for strenghtening core muscles:

Increasing the intensity to give stronger contractions (from Medium to Medium-High and then High)

  • Using longer contract and release times (but release always twice as long as contract)
  • Apply for longer duration time each session

6. Prioratize muscle groups at EMS training

As mentioned a few times before, you can include EMS training sessions to get faster wthout having to run more. But what exactly should you do during these sessions? To improve foot speed, with EMS training your focus should be on quadriceps, hamstrings, glutes and calves. In the first two weeks apply level 1-2 and in the next two weeks level 3-4. Always keep a rest day after EMS sessions.

Prioratize muscle groups at EMS training

Prioratize muscle groups at EMS training

Source: http://running.competitor.com/2014/06/training/seven-ways-to-improve-speed-without-increasing-mileage_29436/8