The perfect training method to complement your favorite sport.


Running is a cyclical endurance sport where the goal is to try to cover a distance in the shortest time possible.

Within this sport we can find different modalities and different distances. Within the modalities we could differentiate the track, route or asphalt and the mountain.

Speaking of distance, the races are classified by their distance and the most common could be the tests of: 5km, 10km, 21 (half marathon), 42 (marathon) and long distance or ultra distance. In addition, we have routes with other distances such as the cross or the urban mile, but the previously mentioned ones are the most common, especially on the road or asphalt.

Depending on the type of test to which we want to direct our training, this must include a series of specific elements, although there are elements common to all of them that we must work in a general way. These capacities have to be identified and worked on so that they do not represent a limitation when facing our test.


Limiting capacities: are those in which a minimum level is needed to be able to develop the sport satisfactorily and not be limited by them.

Specific capacities: are those capacities that are developed in sport and that are also determined by the limiting capacities.

Depending on the test that is going to be carried out, the specific capacities may change but the limiting capacities are usually common in all Athletics tests.

The table above refers to tests from 5km to 42km (Depending on the level of the athlete).


fast is a personal training method associated with active comprehensive electro stimulation.

The fast training method is a perfect complement to conventional training in any sports discipline, it is a tool that will provide us with progress in sports performance quickly and safely.

As we said at the beginning, this training is based on combining conventional physical exercise and electro stimulation. This tool allows us to recruit a greater number of muscle fibers and consequently obtain a higher incidence both at the musculoskeletal and metabolic levels.

In order to complement an athletics and electro stimulation training protocol, we have to be clear about our goals and determine which of the trainings designed by fast is best suited to achieving these goals.

For an athlete, working through this method is an important aspect for strength training, injury prevention, or as rehabilitation.

As we have commented above, strength is an essential ability in this type of sport and working it correctly will allow us to obtain greater performance. In most cases, athletes relegate their strength training in the gym to the background for various reasons, such as high volume of race-specific work, lack of time, or even poor adherence. this type of room work.

This lack of strength has a negative impact and in many cases it is the main cause of the injuries we suffer. We are going to explain a little what force is and what benefits it can bring us.


From a physiological point of view, force is the functional capacity to generate tension by the action of the nervous system and the muscular system.

Under the concept of physical capacity, strength is understood as the ability to overcome or counteract resistance through muscle activation.

3 types of fundamental force can be classified as maximum force, speed force and resistance force.

  • Maximum Force: It is the highest force that the neuromuscular system can develop in a spontaneous (voluntary) maximum contraction.
  • Speed ​​Force: It is the ability of the neuro-muscular system to mobilize high levels of force in the shortest possible time.
  • Strength Resistance: It is the ability to maintain high levels of strength for as long as possible. It is possible to differentiate between high weight resistance force (work with high loads) and low weight resistance force (work with low loads).

The force can be manifested in an isometric (static) way when there is no variation in the length of the muscle when tension is exerted and in anisometric (dynamic) when the tension creates a change in the length of the musculature. The latter has 2 variants: concentric, where the force it generates is greater than the resistance to overcome and the length of the muscle is shortened, and eccentric, the force is less than the force we generate and the length of the muscle increases.

Strength training has numerous adaptations that can improve our neuro-muscular system. These adaptations can offer many benefits for the sport realm.

Some of those adaptations are:

  • Better efficiency of neural recruitment patterns.
  • Improvements in the activation of the CNS.
  • Improvements in motor unit synchronization.
  • Slowing of neural inhibitory reflexes.
  • Inhibition of the Golgi tendon organs.
  • Increase in muscle size.
  • Increased athletic performance.
  • Helps prevent the appearance of injuries, optimize rehabilitation processes.

Strength training allows us to assimilate a greater volume of training and, only a poor orientation of strength work can negatively affect performance.

Many authors consider that strength is a determining factor and that maintaining optimal levels helps prevent the appearance of injuries. In addition, various investigations affirm that the increase in muscle mass that we can achieve with strength training can also help us prevent the appearance of injuries.

Therefore, introducing the fast method into our athletic planning is the perfect way to complement our strength training and benefit from better performance and less chance of injury.

On the other hand, injury rehabilitation is another of the great benefits that this new working method brings us.

The ability to continue working reducing the impact and joint load, make this method a perfect option for the rehabilitation work of bone tissue injuries or soft structures.

Finally, it is important to note that the trainings are completely personalized and you will have a degree in science of physical activity and sport who will be in charge of helping you and advising you on everything that is necessary.

As you know, you can do your training in any of our electrostimulation centers , which you can find in Madrid, Valencia and other communities.


Bompa TO. Periodization. Theory and methodology of training. : Editorial Hispano Europea; 2003.

Bompa TO. Periodization of sports training. : Editorial Paidotribo; 2000.

NaclerioAyllón F. Sports training: fundamentals and applications in different sports .: Editorial Medica Panamericana; 2010.

Badillo JJG, Ayestarán EG. Fundamentals of strength training: Application to high performance sports. : Inde; 2002.

Badillo JJG, Serna JR. Bases of strength training programming. : Inde; 2002.

Kraemer W, Häkkinen K. Strength training. : Editorial Hispano Europea; 2006.

Platonov VN. General theory of Olympic sports training. : Editorial Paidotribo; 2001.

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