RUNNING RELATED INJURIES: HOW TO PLAN FOR SUCCESS
Last week we talked about what actually helps when it comes to running related injuries. And while we did say that the “solution” is more complex than simply getting stronger we can’t deny that the strongest evidence we have points to a proper strength training program as the single best intervention to reduce the risk of injury for runners despite age, injury type, and injury chronicity (“Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis”, Lauersen 2018).
Failing to plan is planning to fail
While we would applaud anybody who wishes to engage in resistance training we do have to qualify that not all strength training programs are created equal. Going to the gym and picking up some weights is a fantastic start, but without an intelligently designed program you run the risk of not truly driving the appropriate biological adaptations necessary to reduce your risk of a running related injury. Additionally, a proper strength training plan will also serve to improve your running economy. In other words, strength training can help stave off fatigue when running longer distances.
Won’t the added muscle slow me down?
No. It has yet to be shown that the addition of muscle tissue on a runner’s body results in slower run times. If anything, strength training has been shown to improve one’s running economy. In other words, you can become more energy efficient in your running with the addition of strength training.
What exercises should I do?
It’s fairly simple. Runner’s should include at least the following exercises into their programs:
Deadlift
Squat
Lunge
Row
Loaded carry
(*disclaimer: This is not an exhaustive list and should not be seen as a diagnostic or prescriptive model for every runner. If you are having pain with any of these exercises we would recommend seeking a consult with one of our doctors of physical therapy.)
The emphasis of one exercise category on this list over another should be influenced by whether the athlete is a distance runner or a track sprinter.
How often should I do them?
This can be a difficult question to answer as it really depends on each runner's individual needs and goals. However, it’s safe to say that the vast majority of runners, let alone Americans in general, are not adhering to the American College of Sports Medicine’s physical activity guidelines (here) of aerobic activity and 2 days per week minimum of resistance training.
Can I just do bodyweight exercises?
Sure! For now.
Soon enough your body will adapt to that amount of stimulus and the only way to follow the principle of progressive overload in order to make strength gains is to either
Do more and more and more reps (this will probably eat into your running time).
Gain weight (kind of the opposite of most runner’s goals).
As we mentioned above, strength training plans do not need to be exhaustive, complicated, or significantly time consuming.
I’m still lost, what should I do?
Call us! Or contact us through one of our online forms below. Whether your goal is to reduce your injury risk, return from injury, or progress beyond your current running capabilities we are here for all of it and we would love to help.