Everyone knows that resistance training is good for running,
right? Then why is it that so many runners choose not to incorporate strength (resistance)
training into their program? Part of the answer may lie in the fact that many
runners do not know the benefits of strength training can add to their running.
Running itself is not enough, using weights can help reduce the effects of muscle
loss as we age (8% every decade after 40 years of age).
So, what can strength training do for runners? First off it
reduces overuse injuries by strengthening the tendons, ligaments, muscles and
fascia. Next it can help stabilise the joints through increase muscle strength.
Finally, it can help tissue capacity which leads to a higher tolerance to load,
speed, range and endurance changes. But it is not just the muscular system that
benefits, strength training also improves bone health, inflammation and
anxiety. All these changes lead to a better performance and running economy –
good right!
So, what is resistance training, well in the short it is exercise
that requires the muscles to hold against and applied force or weight. It can
be done is many ways such as dumbbells, resistance bands, kettlebells, power
bags, medicine balls or even body weight. As a sports therapist, I often incorporate
resistance training into my rehabilitation programs for those with overuse musculoskeletal
conditions.
But general resistance training is not what runners need.
Runners benefit from single-leg loading, posterior chain strength, hip
stabilisation and core strengthening exercises.
Single-leg loading exercises such as Bulgarian splits, step
ups and lunges help reproduce the conditions of running. It is basically a
sport-specific exercise that will help the body adapt to the requirements of
running.
Posterior chain (lats, erector spinae, glutes, hamstrings
and calves) strengthening helps with shock absorption, propulsion and power.
Weakness in the posterior chain can affect running mechanics and lower limb
kinematics. Ineffective body form may cause excessive body movement leading to
hip and knee injuries.
Hip strengthening, including quadricep strengthening, has
been known to reduce patellofemoral pain and prevent overuse knee injuries. Hip
stabilisation is beneficial for low back, sacroiliac, hip, knee and ankle pain
as well as improve performance.
Core strength (not just your abs!!!) helps improve
performance through better movement. NO single muscle helps with spine
stabilisation it is the combination of all muscles during specific movements.
There have been many myths about resistance training and
running and it is important to realise that you will not get bigger, injures,
slower or tighter through strengthening. You will only get healthier and
perform better.
If you are interested in starting a strength program it is
important to seek the advice of a graduate sports therapist, sports physio or knowledgeable
personal trainer to assess your function first and determine which exercises
will be best for you. They will also ensure you start at the appropriate level
and progress appropriately and safely.
TO summarise, resistance (strength) training is a good thing
for runners that should not be avoided, especially as you move into longer
distance running (half marathon and above).
If you have any questions about resistance training, please
feel free to contact me sara@prestigesportinjury.co.uk
