Injury Prevention Tips for Runners Presented by JAG Physical Therapy
The Official Physical Therapy Provider for Superhero Events
6 Exercises Every Runner Should Be Doing
Presented by JAG Physical Therapy
The Official Physical Therapy Provider for Superhero Events
In my previous entry, we debunked the myth of stretching prior to your run and today we are going to tackle another topic that is controversial among the running community; strength training. I often hear from runners and even some running coaches that strength training is “a waste of time”
and that they would rather spend their time putting in miles, doing speed work, or doing hill repeats rather than lifting weights. I am here to tell you that strength training for runners is most certainly not a waste of time. In fact, a University of Alabama meta-analysis of the endurance training scientific literature revealed that 10 weeks of resistance training in trained distance runners improves running economy by 8-10%. To put this in more basic terms, that’s about 20-24 minutes off a four-hour marathon – and likely more if you’re not a well-trained endurance athlete in the first place. There is no amount of hill-repeats that will get you this kind of return on your effort.
Furthermore, French researchers found that the addition of two weight-training sessions per week for 14 weeks significantly increased maximal strength and running economy while maintaining peak power in tri-athletes. Meanwhile, the control group – which only did endurance training – gained no maximal strength or running economy, and their peak power actually decreased (who do you think would win that all-out sprint at the finish line?). And, interestingly, the combined endurance with the resistance training group saw greater increases in VO2max over the course of the intervention. In summary, two sessions a week can give you speed and lung capacity improvements that you are missing to smash your PR this season.
There are a lot of reasons why strength training gets pushed to the side by runners. Most cite a lack of time to get their required miles in per week, let alone adding time for strength training or anything else. This point is well taken, and since most of us are not professional runners who get paid to train we have put together 6 basic exercises, which can be performed in a circuit just two times a week. This circuit shouldn’t take much longer than 15 minutes to complete each session. Without further ado, here are my 6 exercises every runner should be doing. I advise runners to complete each exercise without a break in between, followed by a 1 minute rest and then repeat again for two total sets of each.
Single leg RDL- 15 repetitions each side- Balance on one leg, holding dumbbell in opposite hand at hip. With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just above floor. Flex glute to extend hip and return to starting position.
What it works: Hamstring, Glute max as well as working on dynamic balance in a single leg stance position, which is exactly what you need while you run.
Body Weight Overhead Squat- 30 repetitions- Hold an elastic band overhead with tension on it (you can also use a pole or rope with your hands slightly wider than shoulders width). Next, preferably in a mirror, perform a squat keeping your arms above your head and not allowing your knees to go forward past your toes. Repeat with emphasis on good form.
What it works: This is widely considered the most valuable exercise in training for athletic performance. Not only does it work the quadriceps and glutes but it also works as a core exercise and teaches proper squat form, which is a foundational movement of any sport.
Single Leg Bridge- 15 repetitions each side- Lay on your back and bend your knee so that it is at about a 80 degree angle. Point your toe up so that your heel is the only part of the foot in contact with the floor. Bring your other leg up so it is bent at 90/90 (90 degrees at hip and knee). Now, using your glute lift your butt off the floor while maintaining this position.
What it works: The single leg bridge helps work the glute maximus which is important in helping during push off while running and can also help to alleviate tight calves.
Clamshell- 20 repetitions each side- Lying on your side, bend your knees to 90 degrees with your legs stacked on top of each other. Next, slowly lift your top knee off of your bottom leg while keeping your feet in contact. Raise your knee until you feel your body begin to rotate backwards, and then return to your starting position.
What it works: Clamshells are great for activating and strengthening the deep hip rotators that stabilize the hips and help prevent injury. Also, this exercise is great for strengthening the gluteus medius and TFL which are important in preventing knee pain.
Lateral Walks- 15 steps each direction- With a resistive band around your ankles, get into a mini-squat position with a slight bend in your knees and hips. Slowly step in one direction for 15 steps controlling both the lead and back leg. Switch directions and step 15 steps back to your starting position.
What it works: This is another great workout for the gluteus medius and also incorporates the rest of the legs including adductors, and quads by maintaining a squat and controlling the legs.
Lunge- 15 reps each direction- Step forward with one leg and slowly bring your back knee as if you were going to touch it to the floor. While doing this be sure not to let your front knee go forward past your toes.
What it works: The lunge is possibly the best exercise for any runner because it incorporates a controlled landing, balancing single leg and in a position outside the normal base of support as well as a single leg squat type position which are all needed during the phases of running. It is one of the few strengthening exercises that truly mimics the muscles worked in running.
Repeat this circuit twice per session, for two sessions a week and you will start to feel stronger, more balanced and more efficient when running which will go a long way in helping you set a new PR this year.
- Bryant Acquaro PT, DPT
Clinical Director, JAG Physical Therapy Cedar Knolls NJ.
