Runners Strength & Conditioning

So its a new year and I’m sure you’ll be setting new fitness goals. That spring marathon , Ashby 20 or maybe something slightly longer. Those who know me know I’m a bit advocate of S&C for runners as a vital part of a training programme. If you just run you will potentially become more adapted to running but you wont get stronger and you’ll probably find you plateau. By adding in strengthening exercises you’ll not only improve your running performance but you‘ll improve your flexibility and you’re balance.

There is a greater depth of research now that backs up S&C and its benefits. In 2014 Lauersen et al conducted a systematic review of research and although it wasn’t specifically based on runners they found that strength training reduced sports injuries to less than a third and overuse injuries could be almost halved. This is great news for runners as up to 75% of running injuries are from overuse due to the constant repetition of the same movement. Since then studies have shown that adding resistance exercises improves running performance, economy, muscle health and it has shown that you can actually reduce running distance by up to 40% and still get these gains. It’s a no brainier really. We should also take into consideration that as we age we lose muscle mass and adding in resistance based exercise can maintain and add muscle mass. So instead of getting slower as we age why not add in strength and conditioning and aim for some PB‘’s.

If you are not sure where to start with your S&C and how to incorporate it into your training plan then these are my 5 top tips for getting started.

1- be consistent- you have to stick with it as it takes weeks and months to make solid changes. Aim for 2 sessions a week and you can add one following a run if time is an issue. You don’t have to spend hours working out, you can power through a good session in 30-45 mins.

2- join a gym- gyms can be daunting but they have all the kit you could possible need. Forget the cardio bit as your running improves this aspect. On the back of that though it doesn’t matter if you don’t want to join a gym as with a few simple pieces of kit you can have a great workout at home.

3- keep it simple- 5- 6 key exercises are all you need to build strength. You can start with basics such as squats and deadlifts. Then as you get stronger you can add in more power based exercises. You have to add weights to build muscle so don’t be afraid to make things heavier as you improve. After your main ssession you can add in some more conditioning based exercises, working on form and range of movement. These may involve more plyometric type movements or balance exercises

4- ask for help- if you are serious about improving your running performance then why not consider using a running coach for a few months. They can work on improving your form and can guide you through some good workouts. Running is, after all a sport.

5- keep a diary- if you have set goals for your running then why not set some goals for your S&C training. You may want to squat 60kg or deadlift 50kg. Keep a note of each training session so you can look back and note your progress. It’s worthwhile reviewing you plan every 4-5 weeks as you get stronger. I’m an old fashioned girl and I have a little note book but we have so many gadgets and apps for keeping track of our training so find one that works for you.

If you aren’t sure where to start then why not join my online S&C for runners course which starts on Wednesday 12th of January. It runs for 10 weeks and is live each week but you can also catch up at any time. I focus on form and simplicity and you’ll gain knowledge of which muscles you are targeting and why. You don’t need specific kit but you can add weights if you have them.

If you are interested then please get in touch info@khphysiotherapy