Metabolic Conditioning: You know you need more than just running to improve your performance and avoid injury. Incorporate metabolic conditioning training (or MetCon) into your routine—something you may already be doing without realizing it.
We sat down with exercise physiologist Pete McCall and New York City personal trainer Kenny Santucci to explain what MetCon is and how it can help you become a better runner.
What Is Metabolic Conditioning?
When you think of those words, something like CrossFit might come to mind. And while CrossFit helped popularize the workout, MetCon workouts (a combination of strength and cardio in one section) have been around for a long time.
According to McCall, these workouts activate all three of the body’s metabolic systems (phosphagen, glycolytic, and oxidative) that play a critical role in the body’s energy storage. First, a quick recap of each of the
Phosphagen
The first system your body looks for when starting physical activity or during short, intense workouts like sprints. This system provides instant energy that is converted from food.
Glycolytic
According to the American Council on Exercise, the body’s second system seeks energy when the phosphagen system is depleted, which occurs between 1 and 30 seconds into a workout.
This system produces energy for activities that last between 30 seconds and three minutes, such as longer sprints or weight training.
What Are The Benefits Of Metabolic Conditioning Training?
They’re great for runners because they help build strength through dynamic movements, MacCall says. “Running is linear, but with MetCon, you’re moving in multiple directions, stressing tissues and preventing injury.”
Plus, they’re efficient: You work your upper and lower extremities simultaneously and improve metabolic efficiency in all areas of the body.
“Runners with stronger hamstrings and glutes run faster,” Santucci says. “And strengthening your upper body also helps you become a better runner because it improves your posture while you run.”
How To Incorporate Metabolic Conditioning Training Into Your Routine
Below, McCall offers a 10-minute workout for you to try. Simply do the recommended number of reps of each exercise, then repeat the entire circuit as many times as possible in 10 minutes, resting as needed.
Squat
Start with your feet hip-width apart and your toes turned slightly outward. Push your hips back and down, going as low as you can while maintaining an upright posture. Then, push your body weight into your heel to lift yourself up. Do 20 reps.
Push-ups
Start in a high plank position with your abs tight. Bend your elbows to bring your chest almost to the floor, then extend your arms back to return to the starting position. Do 15 reps.
Skier
Start by standing with your feet parallel, then jump to the right, landing on your right foot, and bringing your left leg diagonally to the right as your hips drop and your left hand touches your right foot. From there, jump to the left to stop in the same position but mirrored. That’s one rep. Do 10.
Conclusion
Incorporating MetCon workouts into your regular routine will improve your overall performance, help you run faster and better, and prevent injuries. But be sure to balance your training so you don’t overdo it.
