Strength training; the thing most of us runners put off until we are forced into physiotherapy and prescribed a set routine to help us fix that nagging issue that we can’t seem to shake. But once we are better, we quickly forget how beneficial them strength sessions were to helping us get back onto the trail, and even worse, we hardly stop for a moment to consider why the injury occurred in the first place!
So why do we put strength training off? Why is it we only resort to it when something goes wrong? Shouldn’t it be part of our routine if we intuitively know that it is beneficial to us? I believe we put it off due to the lack of immediate gratification we get from the gym. We head out for a 45-minute run on the trails and come back feeling rejuvenated and ready to win the day, but the gym doesn’t always have that same effect on us.
The gym does not get the heart rate up as much as running, the endorphins hit differently so we do not feel that post-run high, and the results tend to be slower, so it can leave us feeling unmotivated to put the time and energy into training. We are already busy enough running through the week, we have work and commitments and mouths to feed, and we don’t have time to train in the gym too!
But alas, you do not need to spend 5 days a week training for 2 hours a session to see benefits. A routine consistent of 2 days a week for 30 minutes a session is enough to see results. I encourage you to take a long-term approach to strength training and treat it as seriously as you would a track session in your run program.
So, what makes strength training so critical for runners- and specifically-trail runners?
1. Decreased Risk of Injury
- Running by nature is a high-impact sport. Numerous studies have shown that when landing on the foot, you can exhibit anywhere from 3-4 times your body weight on each leg. That’s a heck of a lot to absorb. A regular strength program can help strengthen the muscles influenced most by running and improve bone mineral density to decrease the risk of stress fractures and other running-related injuries such as patellofemoral syndrome.
2. Increased running economy
- Running economy can be described as the energy demand for a particular velocity running at a submaximal speed, expressed as Vo2 at a given velocity (Barnes, K., Kilding, A. 2015) or simply- how efficient a runner is. Long runs and speed sessions, where you are at a higher percentage of your Vo2 max are where your form will begin to slack. Strength training can help keep your form for the last few km’s when you are racing and can help you run more efficiently by improving the gait cycle and correcting muscular imbalances.
3. Endurance boost
- The more an individual strength trains, the more motor neurons they will have in their muscle that can be accessible by the brain when they are needed. As Steve House says in his book Training for the new alpinism “Muscles that wire together, fire together”. Strength training specifically allows the body to recruit the muscle fibers more efficiently and to “rotate” between tired muscle fibers and fresh muscle fibers, hence when you begin to fatigue one muscle fiber on the trail, your legs can cycle through fresh ones to decrease perceived exertion.
4. Stronger muscles and bones
- Regular strength training not only allows for stronger muscles on the trail; but has the added benefit of increasing and preserving bone strength and mass (Hong, A., Kim, S. 2018). This is great news for inside and outside of running, as when we age, we naturally lose muscle mass and our bone strength decreases, putting us at risk of hip fractures and falls, this is especially important for post-menopausal women at risk of osteoporosis. On the trail, strong muscles give the benefit of strong joints, which becomes crucial when changing directions frequently.
TOP EXERCISES FOR TRAIL RUNNERS
Runners should focus on building a foundation layer of strength if they are beginning any type of resistance training. This foundation is crucial to establish so that the body can handle more specific strength sessions that are developed around your race goal. Skipping this foundational stage would be like building a house only to start at the roof; destined for failure. These are my 7 top exercises for runners who are building their foundational strength
1. The squat
2. Glute bridge
3. Lunge
4. Calf raise (gastrocnemius or soleus)
5. Pushup
6. Pullup
7. Plank
There are many variations to each of these exercises, and indeed many are used in more advanced strength programs, however, mastering each of these movements in the foundational stage will allow for more intricate detailing in further strength sessions to help get the most out of your running. When starting out, try using only your body weight, and perform each exercise 12-15 times 3 times through. This will allow your body to adapt to the new stimulus, and as you get more comfortable, you can work with heavier workloads and add additional sets.
Remember, two sessions a week is better than one, and one is better than none, so start with one day a week, then progress to two. Strength training is a small cost for the benefits you will obtain for your running performance and longevity.
References
Barnes KR, Kilding AE,. Running economy: measurement, norms and determining factors. Sports med open. 2015 Dec (1) doi: 10.1186/s40798-015-0007-y.
Hong AR, Kim SW. Effects of Resistance Exercise On Bone Health. Endocrinal Metabolism. 2018 Dec; 33 (4):435-444. doi: 10.3803
Steve, House., & Scott, Johnson, Training for the new alpinism
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