Imagine being able to push back your endurance limits, improve your performance over long distances, and recover more quickly from intensive training sessions. Electrostimulation, a cutting-edge technology in sports training, offers endurance athletes precisely these benefits.

Whether you're a keen runner, cyclist, or ambitious triathlete, incorporating electrostimulation into your training routine could be the key to dominating long distances and reaching new heights of performance.

How does electro muscle stimulation work?

When we apply electrodes to the skin, the electrostimulation device sends small electrical impulses through the skin to the motor nerves.

These impulses cause muscle contractions similar to those we experience during voluntary exercise. To find out more, read this article.

However, electrostimulation has a unique advantage: it can recruit up to 100% of muscle fibres, compared with just 30% normally recruited during maximum voluntary contraction.

The impact on muscular endurance

Muscular endurance, defined as the capacity of a muscle or group of muscles to sustain prolonged effort, is essential for performance in long-distance exercise. Electrostimulation can improve this capacity in several ways:

1- Increased capillarisation: Electrostimulation encourages the creation of new blood vessels in the muscles, improving the supply of oxygen and nutrients.

2- Improved metabolic efficiency: The contractions induced by electrostimulation can increase the muscles' capacity to use oxygen and eliminate metabolic waste.

3- Strengthening of type 1 muscle fibres: These fibres, which are essential for endurance, are particularly targeted by certain electrostimulation programmes.

4- Reduction in neuromuscular fatigue: Electrostimulation can improve the resistance of the muscles to fatigue.

As a sports coach, I have personally seen these benefits in my athletes.

For example, Sarah, an amateur triathlete I train, saw her half-marathon time improve by 7 minutes after incorporating electro muscle stimulation into her training programme for 8 weeks.

A woman using the Compex FIT 5.0 EMS muscle stimulator for quad muscle recovery

Integrating EMS into your training programme

To make the most of electrostimulation to optimise your long rides, it's important to integrate it strategically into your training programme.

Before the long run

Using electrostimulation before a long run can prepare your muscles for the effort ahead:

  • Muscle warm-up: A programme of light stimulation can increase blood flow and muscle temperature, preparing your body for the effort.
  • Potentiation: A short session of high-intensity electrostimulation can improve muscular reactivity for the first phases of your outing.

During the long run

Although the use of electrostimulation during exercise is less common, some ultra-endurance athletes use it to relieve muscle fatigue during breaks:

  • Active recovery: Low-frequency stimulation can help eliminate metabolic waste and reduce the feeling of fatigue.
  • Cramp relief: Specific programmes can help relax muscles if they cramp during exercise.

After the long run

This is probably the time when electrostimulation is most beneficial for optimising your long rides:

  • Active recovery: A recovery programme can speed up the elimination of metabolic waste and reduce muscle soreness.
  • Muscle regeneration: Targeted sessions can stimulate protein synthesis and speed up muscle fibre repair.
  • Regenerating massage: Some machines offer electro-stimulation massage programmes, promoting muscle relaxation and blood circulation.

Electrostimulation protocols for dominating long distances

To maximise the benefits of electrostimulation in optimising your long runs, it's essential to follow the right protocols.

Here are a few examples based on my experience and the latest scientific research:

1- Preparation protocol (1-2 days before the long run)

Carry out a capillarisation programme with Compex. This programme will deliver muscle twitches and aims to prepare the muscles for prolonged effort by improving their ability to use oxygen and store glycogen.

2- Recovery protocol (immediately after the long run)

Carry out a post-training recovery programme with a Compex electrostimulator. This protocol encourages the elimination of metabolic waste and reduces the sensation of muscular fatigue. You can carry out this programme on the muscle groups used during exercise.

3- Strengthening protocol (between long runs)

Carry out a Strength programme with Compex. The aim of this protocol is to strengthen the specific muscles used during long runs, thereby improving muscular endurance in the long term. The following muscle groups should be targeted: Quadriceps, hamstrings, glutes, calves.

Muscles and the use of oxygen for endurance

One of the most important qualities for marathon runners is the ability of their muscles to consume a lot of oxygen over a long period of time. This increases their muscular endurance.

This consumption of oxygen by the muscles, also known as muscular oxidative capacity, depends on a number of complex mechanisms which themselves develop when the muscles are subjected to a certain form of exercise.

The classic long run of 2 hours (or even a little more) that we often do on Sunday mornings is the most effective form of training for this, as the running speed is slow and the energy supply is provided almost exclusively by the aerobic pathway.

Extending muscular load using electrostimulation to train muscular endurance

When you return from a long run, your legs feel a little heavy and you want to recover.

There is a very specific form of stimulation which is not tiring, the main effect of which is to provoke a huge increase in blood circulation in the stimulated area. This is the Capillarisation programme.

This stimulation has two benefits:

  • Drain the muscles of all the toxins accumulated during the 2 hours of running, and thus promote recovery.
  • Maintain a high level of oxygen supply for half an hour, helping to train muscular endurance.

Setting up the ‘capillarisation’ session

📅Length of cycle and frequency of sessions:

Throughout the season

The same as for long outings, so with a few exceptions: once a week.

The Compex session should start within 30 minutes of stopping training.

That's enough time for those who want to take a shower!

💡Placement of electrodes:

This programme should be applied simultaneously to the calf muscles (sural triceps) and the quadriceps. To do this, use the 4 cables (or the 4 Compex Wireless modules) and 8 large electrodes which will be placed as shown in the drawings below:

🧘Body position:

Comfortable resting position, lying down or sitting up, preferably with the legs raised to benefit from the slope effect:

⚙️Adjusting the intensity:

Effect sought: To obtain pronounced muscle twitches while remaining comfortable.

The intensity should be increased until you obtain a muscular response that resembles a flutter or a strong vibration, also known as muscle twitches. This muscular activity, which is very different from a real contraction, acts like a pump and is decisive in causing a sharp increase in blood flow to the stimulated muscle. When the intensity is increased, the muscle twitching is initially discreet, then becomes increasingly pronounced before reaching a ceiling where the muscular response is maximal.

It is, however, possible to increase the intensity, but this does not bring any additional benefits.

For devices with mi-RANGE technology, the intensity zone that produces the optimum stimulation is indicated on the screen:

  • On the SP 4.0, there is a small hook indicating the optimum zone, so keep the intensity within the hook and at its maximum level if possible.
  • On the Fit 5.0 and SP 6.0, you need to increase the intensity until it says ‘Optimum intensity level found’. If the stimulation is comfortable, however, you can increase the intensity to a slightly higher level to make the beats more pronounced.
  • On the SP 8.0, the mi-AUTORANGE function will automatically adjust the intensity. Once the intensity has been found, it will say ‘Optimum intensity level found’. However, if the stimulation is comfortable, you can increase the intensity to a slightly higher level to make the beats more pronounced.

Bonus

For those who still have half an hour before sitting down to Sunday lunch, it's a good idea to immediately follow up with an active recovery session in the same position and with the same electrode placements.

Testimonials and experiences of athletes

To illustrate the effectiveness of electrostimulation in optimising long training sessions, here are a few testimonials from athletes I've been lucky enough to work with:

Marie, amateur marathon runner: ‘After incorporating electrostimulation into my training routine, I've noticed a marked improvement in my recovery after long runs. I feel less tired the next day and I'm able to follow up my sessions more refreshed.

Thomas, long-distance cyclist: ‘Electrostimulation has enabled me to work specifically on my muscular endurance without overloading my training schedule. I saw a significant improvement in my power over the last few kilometres of long rides.’

Léa, triathlete: ‘I use electrostimulation before my long runs to prepare my muscles, and afterwards to recover. Not only has my performance improved, but I've also noticed a reduction in post-exertion muscle soreness.’

Precautions and contraindications

Although electrostimulation is generally safe and effective, it is important to take certain precautions:

  • Medical consultation: Before starting an electrostimulation programme, consult a health professional, especially if you have a medical history.
  • Correct training: Make sure you understand how your machine works and how to place the electrodes correctly.
  • Gradual progression: Start with low intensities and gradually increase to allow your body to adapt.
  • Hydration: Make sure you are well hydrated before and after your electrostimulation sessions.
  • Contraindications: Electrostimulation is not recommended for people with pacemakers, pregnant women, or in the event of skin lesions in the stimulation zones.

Conclusion: Electrostimulation, a powerful tool for optimising your long rides

Electrostimulation represents a significant advance in the optimisation of endurance performance and recovery after long training sessions. By specifically targeting muscular endurance, this technology enables athletes to push back their limits while minimising the risks of overtraining.

However, it is essential to remember that electrostimulation does not replace traditional training. It should be seen as a complement to a well-structured training programme, appropriate nutrition and adequate rest.

As a sports training professional, I have seen many athletes transform their performance thanks to the judicious integration of electrostimulation into their routine. If you're looking to optimise your long runs and improve your muscular endurance, electrostimulation could well be the key you've been missing.

Remember: every athlete is unique, and what works for one may not work for another. Experiment, listen to your body, and don't hesitate to consult professionals to personalise your approach. With patience and perseverance, you may well discover that electrostimulation is the tool that will enable you to reach new heights and dominate long distances.

FAQ: Long Distance Running & Muscular Endurance

1. What is the best training for long-distance running?

The best training for long-distance running consists of several key types of training:

  • Long Runs: These sessions are crucial for building your endurance base. They help your body adjust to running for extended periods and strengthen your muscles.
  • Variable Intensity Workouts: By alternating between fast-paced intervals and slower recovery periods, you can improve both aerobic and anaerobic endurance.
  • Hill Training and Strengthening: Running hills and focusing on strengthening your leg, core, and back muscles boosts the muscle power necessary for long-distance races.

Incorporating muscle stimulation (electrostimulation) can also be beneficial for optimizing muscular endurance and recovery after long training sessions.

2. How do I train my body to run longer distances?

To train your body for longer distances, you need to follow a structured program:

  1. Increase Distance Gradually: Start with shorter runs and increase the distance by 10–15% each week. This allows your body to adapt without risking injury.
  2. Cross-Training: Complement your running with other activities like cycling or swimming, which engage different muscles while putting less strain on your joints.
  3. Strength Training: Work on strengthening your legs, core, and arms. Stronger muscles help your body handle longer distances more effectively.
  4. Optimize with Muscle Stimulation: Electrostimulation can help prepare your muscles for long distances by specifically targeting endurance muscle fibers.

3. How do I build my long run distance?

Building your long run distance follows a progressive approach:

  1. Start Slow: If you're a beginner, begin with 30 to 40-minute runs, then gradually increase the distance each week by 10–15%.
  2. Set a Long Run Day: Dedicate one day per week for your long run, where you increase your distance progressively over time.
  3. Muscular Endurance: Work on strengthening the type 1 muscle fibers, which are responsible for endurance in long-distance running.
  4. Recovery & Nutrition: After each long run, ensure proper hydration, consume carbohydrates and protein for recovery, and incorporate electrostimulation sessions to accelerate muscle regeneration.

4. What is a Long Run?

A "long run" refers to a training session that lasts significantly longer than your typical runs, often once a week. The goal is to improve your endurance by gradually increasing the distance or time spent running. Long runs are essential for races like marathons, as they help your body get used to sustained effort over time.

5. How to improve muscular endurance for running long distances?

To improve muscular endurance for long-distance running, consider these key strategies:

  1. Resistance Training: Integrate exercises that target your legs, glutes, core, and upper body to enhance muscle endurance during long runs.
  2. Low-Intensity Long Runs: These runs help train your muscles to efficiently utilize oxygen over extended periods, which is key for endurance.
  3. Muscle Stimulation: Using electrostimulation (like Compex programs) helps intensify muscle recruitment, improving endurance and reducing fatigue.
  4. Follow a Structured Plan: A balanced program that combines long runs, strength training, and rest helps gradually improve your muscle endurance for longer distances.

6. What is the meaning of muscular endurance?

Muscular endurance is the ability of a muscle or muscle group to sustain repeated contractions or effort over an extended period without tiring. It’s essential for endurance athletes, like marathoners, cyclists, and triathletes, as it allows them to maintain a consistent pace and minimize muscle fatigue during long-duration activities.

7. How to improve muscular endurance for long-distance running?

Here are several ways to improve muscular endurance specifically for long-distance running:

  1. Low-Intensity, Long Duration Runs: These runs help your muscles use oxygen efficiently for longer periods, which is essential for long-distance running.
  2. Cross-Training with Strength Workouts: Incorporating exercises like squats, lunges, and core work strengthens key muscles used in running, helping them last longer without fatigue.
  3. Electrostimulation: Using muscle stimulation programs that focus on endurance can help improve oxygen delivery to your muscles, allowing you to sustain longer efforts.
  4. Follow a Progressive Training Plan: A structured approach that builds mileage over time while incorporating strength and recovery helps improve your overall muscular endurance.

Proven Effectiveness

Backed by clinical studies proving their effectiveness, Compex stimulators also belong to the category of Class II medical devices. They also meet the needs of the European Medical Standard 93/42 EEC.

Compex - Always with you

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