Strength for Running to Make Running Your Strength
Most of the runners we see at Drummond Clinic spend as much time as they can running. In the majority of these people, doing less running could actually mean more!
Now that I have totally confused you, let me explain…
This may sound like a stupid statement but in a large percentage of people we see, doing nothing but running can lead to longer periods spent on the treatment table. The repetitive nature of running usually results in any asymmetry, weakness, or tightness being amplified over the course of a run.
If this cumulative load becomes too much for the body to handle, something somewhere in the chain will break down and cause an injury.
In simple terms:
- in order to run you must be able to single-leg balance and squat.
- In order to single-leg balance and squat, you must be able to squat.
- In order to squat, you must have the muscular strength and co-ordination to bend through the ankle, knee and hip in a controlled manner.
Therefore, if you cannot co-ordinate ankle knee and hip movement at the same time, there is little chance you will be able to control a squat, even less chance of controlling a single-leg squat, and no chance of running particularly efficiently.
It is in these circumstances that a little less running, could equal a lot more in the long-run!
Substituting a run session for a strength session is a great way to iron out any possible deficiencies before they progress to a full injury. By completing some simple exercises to condition the muscles needed during running, not only will you limit injury risk but you will find your PB’s start to improve due to the added power you will gain from better efficiency.
Resistance Band Walking
Place a resistance band around the balls of your feet. Push feet against the band, holding them at about a shoulder width apart.
Walk on the spot, making sure you don’t let the band pull your feet together.
Keep your knees and feet parallel!
To make it harder, try taking stepping a few side-steps in either direction, controlling the band throughout.
Resistance Band Squats
Place a resistance band around your legs, just below your knees, feet separated to a shoulder width apart.
Keeping your feet and knees parallel, sit into a squat position.
Don’t allow the band to pull you knees together.
Drive from the glutes to stand back up.
Single Leg Deadlift
Stand on one-leg holding a small weight in your opposite hand.
Keeping your back straight, pivot from your hip to lower the weight towards the floor.
Drive from the glutes and hamstrings to stand back up.
Do these exercises as training sessions between your run days, or after you have completed a run, never just before you head out.
Drummond Clinic brings together a small team of professionals who are passionate about health, fitness and sport and are committed to helping to keep you active and problem free.Categories: All Articles / Running / Training / Triathlon
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