Before you up that mileage, you need to get stronger!

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

Overuse Injuries - Why me! and how can you prevent them.

I frequently see cases of overuse injuries in my clinic. And the question I get most often is “What is an overuse injury and why did I get one?”

To answer that question, we need to consider the causes of an overuse injury. Overuse injuries are those that happen due to a repeated action rather than an acute injury which happens instantly, like an ankle sprain. But it is not just the sustained action that causes injury, it is the body's inability to respond to the loading of the tendon or muscle. This is often due to faulty technique, muscle imbalances, inflexibility and incorrect equipment, which may prevent tissue adaptation. When combined with excessive overload, or use, may cause microscopic injury and lead to inflammation.

Overuse injuries can present themselves in stages. In the first stage, you may notice discomfort warming up that disappears. The second stage is as before, but then reappears after completion of activity. The third stage the discomfort begins to worsen during activity. And the final stage results in pain and discomfort all the time. Some of the signs that you may have incurred an overuse injury is persistent swelling, heat, redness and impaired function.

There are a variety of overuse injuries that effect all levels of athletes, but some of the more common are: Achilles tendinopathy, tennis elbow, ITB syndrome, shin splints, plantar fasciitis, stress fractures and patellofemoral pain syndrome. This list could go on, but these are some of the most frequent cases that I have treated.

The next question I get from clients is “How can I prevent overuse injuries”? Well, if they’ve come into the clinic with an injury we’re past the point of initial prevention and into the realm of rehabilitation. However, at my clinic, a thorough prevention plan will be explained after rehabilitation, so hopefully I won’t see them again for the same injury!

There are many ways to prevent overuse injuries, all of which involve discipline and consistency. These include:

Thorough warm up and cool down, including dynamic stretching techniques.

Proper equipment – proper running shoes, appropriate sized tennis racquet.

Increase activity slowly - do not increase your activity at more 10% per week.

Practice using appropriate technique, this may mean utilising the services of a personal trainer to get started.

Condition your strength and flexibility, yoga and pilates are very good to help you with this.

Listen to your body! If you have pain, it’s best to seek professional advice and not ignore it. With professional advice identify the cause of pain and start rehabilitation. DO not be an internet physio!!

This is a very brief overview of overuse injuries. If you feel you may be suffering from an overuse injury it’s best to contact a professional such as a sports therapist, physiotherapist or osteopath who has a background in sports injuries.

If you have any questions about the information contained in this post or would like more information about sports therapy, please do not hesitate to contact me.

Sara Green, Sports Therapist, BSc (Hons) sara@prestigesportinjury.co.uk