Strength Training for Runners
Strength training is often overlooked by runners, but it is a crucial component of an effective training plan. Despite common concerns, strength training does not result in runners becoming too bulky or slow because they add muscle mass. In fact, incorporating strength-focused sessions into your running routine has been proven to reduce injury risk, improve running economy and, enhance running performance!
Types of Strength Training
1. Heavy strength training involves training muscle groups at intensities of above 70% of their 1 repetition max for lower repetitions. By doing this, the muscles can produce greater amounts of force, allowing a more efficient stride when pushing off the floor.
2. Endurance involves moving a lighter weight for higher repetitions. This type of training prevents key muscle groups from fatiguing during longer runs, resulting in better form and pace for longer periods of time.
3.. Isometric exercises involve muscle contractions where the muscle length remains unchanged. Unlike muscular strength and endurance exercises which involve dynamic movements, isometric exercises do not involve joint motion. Instead, they require holding a static position or exerting force against an immovable object. Isometric exercises are less fatiguing, pain relieving and also improve tendon stiffness – which greatly helps performance and injury prevention
Research has shown that muscles are able to produce maximal isometric force and are able to recover faster, meaning you won’t feel as sore for your next run. In addition, long duration isometrics have been shown to significantly reduce tendon pain. Therefore, if you have pain in a specific tendon whilst running, isometrics have been shown to improve pain and increase running efficiency due to its analgesic and tendon stiffness adaptations.
4. Plyometric exercises including jumping, hopping and landing involve the storing and releasing of energy, utilising the stretch shortening cycle (SSC). The SSC involves the muscle-tendon unit to undergo a rapid stretch where energy is stored, followed by a rapid shortening where the energy is released. Plyometric exercises have been shown to improve the efficiency of the neuromuscular system which improves key running characteristics such as stride length and cadence.
Frequency of strength training
Completing 2-3 strength training sessions a week which involve a variety of strength, endurance, isometric and plyometric exercises are suggested to improve running performance and prevent running related injuries. It is recommended to complete a heavy strength and plyometric session earlier in the week when you are most fresh and completing lower intensity and volume runs. This is due to the longer recovery timeframes (48-72hrs until full recovery) that come with strength and plyometric training. Isometric strength sessions can be completed in the morning (if you plan to run more than 8 hours after the session) or the day before a higher intensity run due to the reduced recovery time.
Injury Prevention
Running places repetitive stress on muscles, tendons, and joints, increasing the risk of overuse injuries to these structures. Strength training improves the resilience of these tissues by enhancing joint stability, muscular strength, and co-ordination. There is a growing body of evidence that supports the effectiveness of strength training on reducing overuse injuries. In some cases, strength training has been shown to reduce overuse injuries by up to 50%, making it an essential component of injury prevention for runners.
Performance Gains
Strength training doesn’t just prevent injury and improve efficiency; it can also directly enhance performance. Stronger muscles produce greater forces, enabling runners to generate more powerful strides which translates to faster speeds. In addition, muscles with greater endurance are able to withstand better form for longer periods, improving running economy which will positively impact timings.
Conclusion
Strength training is a powerful tool that can elevate your running to the next level. From reducing injury risk to enhancing efficiency and performance, its benefits are well-supported by research. However, there are a lot of online strength programmes which could be detrimental to a runner’s performance and injury prevention. For any runner who wants to remain injury-free and improve their performance, it would be a priority to find a physiotherapist who is able to complete a comprehensive biomechanical assessment. This involves a joint by joint screening and the use of performance technology to provide objective information on specific areas of weakness that require work and prescribing an individualised programme to rectify the areas of weakness.
If you are looking to become stronger, faster, and run injury-free, get in contact with us at Inspire Physio & Fitness.