i see a lot of people who ran fast who also have big legs.
is strength training necessary for endurance training? is doing just endurance training for the genetically gifted?
on top of sucking at running, my mobility also sucks, but i've been fixing it by doing a shit ton of bridges (hams and glutes) and leg raises (abs)
imma reincorporate single leg squats with the assistance of a chair (i cant raise my other leg to hip height)
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big legs help with speed and explosiveness, which is critical to soccer and rugby
yeah i know, i posted a rugbier for no real reason
i'm trying to run as fast as i can in a 30 minute time period / trying to improve my 5k time
strength training did help in the past, i'm curious to what other anons think
currently i don't want to pay for a gym, i'm just sticking to calisthenics
Then you don't need big legs for that. pic rel is current 5k record holder. Strength training would be purely supplemental.
yeah but i'm not improving D: i'm hitting 30 minutes of running 3 times per week and i'm stuck
i'm doing bridges to activate glutes and hams and leg raises to activate abs so i run with better posture / technique
usually i feel like the real run starts past the first 15 minutes. i'm ok with 15 minutes of warm up and 15 minutes of real running, as long as i keep making progress
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i also go for walks on rest days, for 60 minutes
maybe i just suck. i don't have anything going on apart from calisthenics and losing weight so i won't quit
You need to run more to improve, and/or you need to cut weight.
cycle or if you have a gym use the elliptical on rest days instead
add interval training, if you're new to running VO2max training is probably a necessity to see improvement after the initial plateau
Do intervals of 200m at a very quick pace, 6-8 intervals should do, then add some hill sprints of 100-200m at a fast pace on another day as well. This will activate fast twitch muscle fibres better than endurance running will, but these fibres are super useful for endurance running.
Lastly try long runs, slow ones but longer than your intended race (lets say 7.5km while training for a 5K race). Then actually race every 2 months and try to set a PB with good rest afterwards. Don't attempt a PB every week you'll just do yourself harm if you succeed or get demotivated if you don't.
If you want to supplement your long distance running with weights, it probably makes more sense to do lighter weights for higher reps, like 15-20 range. Otherwise, it doesn’t make a lot of sense to train for strength (3-5 rep range) when your goal is to build endurance.
Just keep going. Try going for longer, like 45 minutes to an hour. If you're consistent about it then there's no reason it shouldn't get easier and easier over time
i'll cope harder, i shouldn't expect results but a good adrenaline boost from the workout itself
i'm going to accept the possibility that i suck at fitness/sports lol
then you don't need strength training you just need to run
Build up an aerobic base. Shoot for 20 miles a week. On Tuesday, do a one mile warm up then run 400 meters at 5k pace, rest for 45 seconds. Repeat 8 times. Warm down one mile after completing the intervals.
Yeah, for rugby you want to be able to sprint quick and be stable enough that people can't knock you over easily. You need some endurance too, but nothing compared to distance runners or cyclists.
In rugby league you need a shitload of endurance, it's basically shuttle runs combined with running into c**ts for 80 mins
It helps, but it's not going to make or break your ability at the game unless it's very bad.
>It helps, but it's not going to make or break your ability at the game unless it's very bad.
No, it really does. You can get away with being a fat knacker in union (to some extent) but in league if you aren't fit you will get absolutely gashed. There are minimal breaks in play and you need to get back onside after every tackle
I mean it's relative, stats I found say an average moving distance of around 7km for a game of league or union which gives an extremely slow pace compared to what a trained distance runner would do in the same time. What a rugby places needs to be able to do is accelerate and decelerate their heavier frame to/from full speed at unpredictable intervals which is why they favour larger legs that are optimal for endurance.
*than are optimal for endurance
Basically if you are a half decent runner then you need to worry about getting ragdolled more than you need to worry about your stamina.
>stats I found say an average moving distance of around 7km for a game of league or union which gives an extremely slow pace compared to what a trained distance runner would do in the same time.
It's not the same as distance running. You only cover about 1km in a bronco drill but you're fricking dead at the end compared to just going for a run for that distance
It's a much much different type of endurance
The rest breaks they get make it a totally different beast to running for 26 miles without even a small break in a marathon where your heartrate looks like pic related with absolutely no descents
This plus low centre of gravity.
Used to work with an ex rugby league pro. He was about 5'9" 200lb and had that typical slightly rotund core. Legs were surprisingly not that big, but frick me was he strong even at 63yo. I'm no lightweight but it would have taken 3 of me to bulldoze him. I think a lot of it is the huge amount of sled work that they do.
>big legs help with speed and explosiveness
Not really. Just look at jumpers, NBA guys, etc. Guys who only do explosive exercises. You need big legs to move high resistances though, which is done in rugby, speed biking, sprinting from a crouch and such things. But in and by itself, ballistic and explosive training actually leads to skinnier legs in my experience.
Just compare sprinter legs before the crouching start and after.
Sprinters, pole vaulters look like gods while endurance athletes look like cancer patients. I played rugby and its basically 80 minutes of jogging plus all out sprints or drives. Makes sense they look good, you need big muscles for power and big glycogen stores. Endurance you need as little mass as passible and a body that eats itself