In the October RE article I revealed that maximum strength training for master’s runners can boost fitness by improving your running economy. I will now expand on this concept by presenting research on the benefits of circuit training to naturally increase hormone levels.
Circuit training involves combining running specific exercises with short interval running. Shalane Flanagan who earned a bronze medal at the 2008 Olympic Games 10000m revealed one third on her training for that exceptional bronze medal performance was circuit training.
In 2003 Godfrey et al, demonstrated that high intensity short interval circuit training naturally increased human growth hormone (HGH) levels. Research has shown high intensity short interval training to increase HGH up to 530%. HGH maintains lean body mass, reduces recovery time between hard workouts, and increases muscle strength.
Kraemer and Ratamess report to maximize testosterone release a strength workout should include whole body exercises such as squat jumps and burpees.
And finally, a 1992 study published in The Journal of Clinical Endocrinology & Metabolism tested low-intensity and high-intensity exercise protocols, each lasting one, five, or ten minutes. Blood HGH levels were only elevated after the high-intensity ten minute bout of work.
In summary, to design a training plan to naturally increase your hormone levels and running economy for optimal performance the workout should include maximum strength running specific whole body exercises combined with high intensity intervals lasting 10 minutes and that ideal workout is circuit training.
Below is an example of a circuit training workout which if performed 2 x week will increase your strength, coordination, efficiency and speed and subsequently overcome the effects and beliefs of aging. I suggest performing this circuit 6 to 8 weeks before your goal race and you might set a lifetime PB even as a master’s runner! Think Strong, Become Fast
After a thorough warm up begin Strength Power Hill Circuit
Run 30 sec hill @ 3k effort
4 to 8 reps each leg 1 legged squats then 40 sec’s each leg One-Leg Hoppers
Run 30 sec hill @ 3k effort
4 to 8 reps each leg step ups then 10-20 Explosive Step Ups
Run 30 sec hill @ 3k effort
30 to 60 sec squat thrusts
Run 30 sec hill @ 3k effort
4 to 8 reps each leg walking lunges then 6 to 10 split scissor jumps
Run 30 sec hill @ 3k effort
4 to 8 reps each leg calf raises then 5 one legged hops each leg up a hill
Repeat 1 more time
DREAM * BELIEVE * TRAIN * CELEBRATE
Nicole Hunt
Science Based Holistic Coaching