Written by Isabella Fizzard, APPI Physiotherapist
As spring arrives, many people eagerly anticipate warmer weather and longer days. For me, the real highlight is running outdoors without needing to bundle up. With the return of running season, you’ll encounter sprinters, long-distance runners, social run clubs, and those just beginning their running journey. What do they all have in common? They all benefit from strength training to prevent injuries, improve running efficiency, and enhance overall performance.
Personally, I think that the ideal runner possesses well-functioning muscles, optimal mechanics, and strong cardiovascular and muscular endurance. These factors contribute to running economy—how effectively the body uses energy (Barnes & Kilding, 2015). We want to avoid literally running out of the gate too fast or increasing mileage too soon. Otherwise, you might find yourself coming to see me about your newfound aches and pains.
The Foundation
It is important to consider the structures that make running happen. Running is a full body activity involving coordination of the arms, legs, hips, and core. The muscles of the lower limb are the prime movers that drive running, they are made up of two types of muscle fibers. Type I muscle fibers (slow twitch) which contract slowly but work for a long period of time and are used in endurance running. Type II muscle fibers (fast twitch) which contract quickly but fatigue just as fast, these are intended for sprinting and power (Plotkin et al., 2021). Knowing this, how can we best optimize our running economy?
Why Strength Train?
The term Strength training houses a few different types, here we will look at maximal strength training (MST) which develop type I muscle fibers, plyometrics which develop type II muscle fibers, and functional strength training. Collectively, they have been shown to optimally enhance running efficiency and minimize the risk of injury.
Running is a high-impact, repetitive sport, often leading to overuse injuries. Strength training helps to reduce the risk of injury and improve running economy. A review on the role of resistance training emphasizes its ability to enhance musculoskeletal health by improving bone density, tendon strength, and muscle integrity, which in turn, promotes injury prevention (Shaw, et al., 2016). The goal is to prevent muscular imbalances while enhancing muscle function.
MST is a fantastic method for building muscle and strength gains, this systematic review on high level runners who compete in middle- and long-distances demonstrates such benefits. They found a significant improvement in running economy when incorporating strength and plyometric training 2-3x/week for 8-12 weeks (Balsalobre-Fernández, Santos-Concejero and Grivas, 2016). Another study investigated intermediate runners completing MST 3x/week for 8-weeks outperformed those who did only endurance training, as they could sustain high-intensity efforts longer (STØREN et al., 2008).
How much?
Knowing this, we can reframe how we train! For optimal results, strength training 2-3x/week at a moderate intensity on top of your running plan will be advantageous. Moderate intensity means being able to complete each repetition properly but find it more challenging on the last two. There are hundreds of exercises to pick from, below are some of my favourites that help make me feel strong. However, find what works best for you.
My favourite strength exercises
Squats: 2×10, 2×8. Gradually increase load.
Banded Dead bug. Hold for 3×30-45sec. Engage core, don’t allow low back to arch up.
Hamstring curl. 3×10/side. Add more resistance by increasing tension on the band.
Single leg hops. 3×15/side. Rest between.
The Warm-up and Cool-down
Now that you have put in the work, don’t let it go to waste by not preparing for the run. A warm-up can consist of dynamic stretching, mobility exercises, and activation drills can be quite advantageous to reduce risk of injury and enhance performance. A few simple plyometric exercises pre-run will help to prep the muscles and aid your running economy (Wei et al., 2020). This may look like jumping/hopping, skipping, or quick movements. This can be done with body weight, such as jump squats, high knees, and butt kicks. A cool-down can consist of an active recovery (slow jog or walk) to transition from a high to low intensity and allow your heart rate to gradually come down, static stretching, and some deep breathing.
Takeaways
- Be sure to include a warm-up and a cool-down with every run.
- Whether you are a seasoned vet or new to running, strength training should be a key part in your routine to prevent injury and improve performance.
- Listen to your body and avoid overtraining, as this may lead to injury.
Hopefully this helps you to confidently chase your runners high with stronger strides this season. If you feel your running routine or rehabilitation program could be better refined or optimized, get in touch with our clinic in Wimbledon or Hampstead to schedule a running performance analysis or a personalized training plan.
References
Balsalobre-Fernández, C., Santos-Concejero, J. and Grivas, G.V. (2016). Effects of Strength Training on Running Economy in Highly Trained Runners. Journal of Strength and Conditioning Research, 30(8), pp.2361–2368. doi:https://doi.org/10.1519/jsc.0000000000001316.
Barnes, K.R. and Kilding, A.E. (2015). Running economy: measurement, norms, and Determining Factors. Sports Medicine – Open, 1(1). Garber, C.E., Blissmer, B., Deschenes, M.R., Franklin, B.A., Lamonte, M.J., Lee, I-Min., Nieman,
D.C. and Swain, D.P. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise, [online] 43(7), pp.1334–1359. doi:https://doi.org/10.1249/mss.0b013e318213fefb.
Plotkin, D.L., Roberts, M.D., Haun, C.T. and Schoenfeld, B.J. (2021). Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives. Sports, 9(9), p.127. doi:https://doi.org/10.3390/sports9090127.
Shaw, I., Shaw, B., Brown, G. and Shariat, A., 2016. Review of the role of resistance training and musculoskeletal injury prevention and rehabilitation. J Orthop Res Ther, 2016, pp.1-5.
STØREN, Ø., HELGERUD, J., STØA, E.M. and HOFF, J. (2008). Maximal Strength Training Improves Running Economy in Distance Runners. Medicine & Science in Sports & Exercise, 40(6), pp.1087–1092.
Wei, C., Yu, L., Duncan, B. and Renfree, A. (2020). A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes. Frontiers in Physiology, 11. doi:https://doi.org/10.3389/fphys.2020.00197.