Typically, how many days a week should you do strength training and core in the summer for xc?
Typically, how many days a week should you do strength training and core in the summer for xc?
Like 5-10 min core after ever run, strength 2-3 times a week.
Run1016 wrote:
Like 5-10 min core after ever run, strength 2-3 times a week.
Core is a myth. While I'm at it, flexibility is also a myth.
To answer the original question, twice a week is quite enough. I do once a week because the second time I dig myself into a hole. I keep it in one, more intense session. However, twice a week is great at moderate intensity. Strength training should be a supplement to running and should not effect any long runs, fartleks, tempos, etc. It's OK to be dragging a bit on an easy day.
Also, make sure you use periodization when lifting. Don't do the same thing week after week from now until October.
Good luck.
Why is flexibility a myth? I can understand that core is, but flexibility? Not trolling, i'm genuinely curious.
Certainly. Here are a few good articles:
http://www.scienceofrunning.com/2009/08/stretching-is-it-useless.html
http://running.competitor.com/2013/11/training/study-better-runners-are-inflexible_38726
It's all about undoing what we have learned from our experiences and being able to think about it practically. Yes, our elementary gym teacher made us count to 10 for every stretch on a day to day basis, but research and theory has proven otherwise. Warning: after reading and understanding this, you'll cringe when you see a team at a meet, in a circle, static stretching. They can't give you any good reason why they are stretching. It's good for warm up? No. It decreases soreness? No. It prevents injuries? No. And before you ask a different question... No!