Tips to Becoming a Stronger Runner
There’s nothing quite like the satisfaction that you feel after a great workout, or a sporting match, but during these tumultuous times your options are limited to experience that endorphin release. We know exercise is essential, not only to your physical health, but also your mental health, so what better way to get the heart pumping then to hit the pavement and go for a run?
Depending on the research you read, as many as 8 out of 10 runners will get injured over the next 12 months. We can assume this number may even be slightly higher due to the current circumstances. Most will currently spend days in an office chair and in front of a screen. Long periods of inactivity, poor posture and hectic lifestyles are hardly conducive to injury free running.
So, how do you make sure your body is strong enough to cope with the increase in running load, and the different muscles you’re going to use? Luckily, we have 7 top strength tips to keep you injury free and to keep those legs ticking over as you watch your exercise ring close!
1.Add strength training to improve power
While this tip may seem simple, a good training program for runners isn’t just about logging your miles. Strength work accomplishes three big goals for runners. Not only can it help bulletproof your body to help you prevent injuries by strengthening muscles and surrounding tissues, but strength work will help you run faster by improving your neuromuscular control, coordination and power. Additionally, it improves running economy by encouraging coordination, appropriate activation of muscles and improves balance!
2. Do compound and functional movements
Compound and functional exercises work multiple muscles groups across multiple joints at the same time. We’re talking squats, deadlifts, paloff press, Bulgarian split squats, and the list goes on! Training multiple muscle at a time teaches multiple muscle groups to coordinate their activation and firing rates, which is vital to effective running. It is important to implement a mix of upper and lower body exercises as well as core work. Additionally, these movements improve dynamic flexibility, muscle coordination and have substantial cardiovascular benefits.
3. Strengthen your weaknesses
Did you know that your glutes and calves are the two powerhouse muscles that push you forward when you are running? And they activate in different ranges and planes? Also, did you know that almost every muscle activates when you run? Even those forehead muscles as you frown your way through the middle of your run! It is important that it is identified where individual weaknesses occur, in what ranges, and with what activation patterns to ensure your strength program improves what you need. Specificity is KEY!
4. Schedule your strength sessions
In a perfect world, a runner should beef up their strength work in the off-season and then reduce the load as they go into the season. For most runners, 2-3 days a week of strength training is sufficient, but it is important to be strategic about when you schedule them. Generally having at least one day in between your strength days is important to allow your muscles to recover. Additionally, you should avoid any type of strength work prior to your running workouts. Either plan on doing it right after a run or later in the day after you’ve completed your endurance training.
5. Build your load slowly
The golden rule to loading with running: increase weekly training mileage by no more than 10% per week, this is the same with strength work. It’s important that strength and conditioning sessions are not viewed like a HIIT class. Runners should start with a few exercises done slowly and with good technique, and gradually increase repetitions, sets and alter tempo. The body adapts best to working multiple muscle groups, so add a variety of exercises to get the full benefit.
6. Don’t try anything new on race day
Lets all put our hand up. Who has been tempted to try something new on a race day or longer run day? The temptation is real, and it’s strong! Race day nerves or the desire to take a few seconds off a PB are both reasons runners might try something different when it matters most. Any level runner should avoid this temptation and stick to what has been implemented in training. Don’t play Russian roulette and change what is working on the day.
7. Must train the whole body
Running requires a solid foundation. While you may think you are simply relying on your legs to power you forward, when you run, your abdominal and back muscles activate to stabilise your spine. Additionally, your arm drive is an integral part of good running mechanics. When your legs tire during a run, your arms pick up the slack through the kinetic chain so you can complete that 5km under that 30-minute mark!
While all of these tips can be applied easily, you need to remember that each person is different! Your body is not the same as the person striding out on the opposite side of the road. Whether you are a competitive runner or just starting out, looking after your body is essential for longevity in running and maximum enjoyment.
Our team of Physiotherapists can conduct a thorough assessment of muscle strength, activation and power, to ensure you have a personalised strength program to keep you running all the way through lockdown!
Do strength exercises consistently and you’ll run faster and stronger!