Did you miss the Basic Strength for Runners program last week at the Motion Center? We’ve got you covered with a quick recap! Read on for the highlights and links to videos of the key exercises.
Why Runners Need Strength Training?
Strength training can improve performance and decrease injury risk by:
Improving your capacity to meet the demands of running
Improving running form and efficiency
Improving muscular endurance and power
Improving the capacities of other tissues such as bones and tendons
What Exercises Should I Do?
If you follow social media, you will literally find thousands of exercises for runners, but strength training does not have to be overly complicated. Basically, you want to train the movement patterns that match the demands of running.
These demands include:
Vertical Force Management: Each running step is like a mini single leg squat as the runner absorbs and generates vertical forces.
Horizontal Hip Drive: This is what propels the body forward over the planted leg.
Push Off: About 50% of the force to push off the ground for each stride comes from the calf muscles.
Postural Control & Core Stability: Runners need the ability to maintain good running posture and provide a strong stable base for the legs and arms to work from.
To meet these demands, train these movement patterns (use the links if you are unfamiliar with these movements):
Squat Pattern—trains ability to absorb and generate vertical force. Basic Beginner Squat: https://www.youtube.com/shorts/g0yt-Adq3Qg
Single Leg Variation, Split Squat: https://www.youtube.com/shorts/D6tz3S-QDGo
Bridge or Deadlift Pattern—trains horizontal hip drive Double and Single Leg Bridge: https://www.youtube.com/watch?v=8hBODalljvg
Push-off—trains force for push-off Double and Single Leg Calf Raises: https://www.youtube.com/watch?v=y8ltnrfISws
Core Stability—Pick your favorite core exercise! Good options include dead bugs, planks, push-ups and weighted carries.
Final Tips:
Strength train 2-3x/week with at least a day in between sessions.
Perform strength on off days from running or after your run.
Start with body weight if you have never done strength training before, but eventually you may want to add some resistance in the form of light dumbbells and optimally even progress to heavier weights.
Work up to exercises on a single leg. When you are running you are on one leg (or no legs!) so single leg strength and stability is super important!
Want more specific instructions, a custom strength plan, or help with a running injury? Let’s connect! You can email me here: [email protected]. Or book a complimentary consultation through my website: https://instridemnpt.com/
The information provided in this article and linked videos is intended for general education and demonstration purposes only. It does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnosis, or treatment specific to your individual situation.
Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.