May 05, 2020

There is often a lot of misconception about the role of resistance training in middle- to long-distance runners. Previously, there has been opinions that this type of training isn’t functional for runners, or that it could potentially increase strength of the bigger/larger muscle groups and in turn will “weaken” the smaller stabilising muscles required for distance running. However, there is very limited evidence to support these theories.

 

So what effect can resistance training have on your running? It has been shown to improve running economy, meaning your body is more efficient at producing energy with every step. In turn this translates into improved performance and faster times. For the ‘weekend warrior’ who is not so concerned with their times but more for the joy of the run, there are also benefits. Strength training has a significant role in injury rehabilitation. And whilst the evidence is unclear what role strength training has on injury prevention, anecdotally it makes sense that the stronger you are in particular muscles groups, the less likely you are to overload your body and joints. 

 

So how does resistance training work fit in with a runner’s normal training program? Just as with any new form of exercise, there should be a gradual increase in load and volume. If you have any recent or current injuries, it is best done under the guidance and supervision of a skilled trainer therapist who has experience working with running injuries. Resistance training may come in the form of free weights, resistance bands, weights machines or work on reformers or other Pilates equipment. But there are some basic principles that need to be followed:

  • 2 -3 sessions of resistance training a week is thought best to improve running performance
  • Provide adequate rest between running and resistance training sessions (eg. At least 8 hours between running and a resistance session, or 24 hours between resistance work and running)
  • Ensure correct reps / sets – the ideal dose for “strength” gains is 8-12 reps, 3 sets, rest 2-3 mins in between sets, with the goal to fatigue your targeted muscle groups
  • Muscles group to target for running - quadriceps, hamstrings, gluteals, calf, adductors, and your core are all important muscle groups to work, but every individual has different needs
  • Programs should be individualised, and including a variety of types of exercises can help to reduce boredom and make your program more enjoyable (which makes you more likely to actually do it!) Group training programs are also a really good way to improve motivation and commitment to a program

So, if you are looking to improve you running performance and results, or are recovering from an injury, reach out to expert physios at OHL for some advice. They can assess your individual needs and help you get started on a resistance training program, or ask about joining one of our group physiotherapy classes today! Happy running!

 

 





More Optimal Tips

Have you had a total shoulder replacement OR a reverse total shoulder replacement? Smash your rehab journey with these tips
Have you had a total shoulder replacement OR a reverse total shoulder replacement? Smash your rehab journey with these tips

June 28, 2023

Just about to or have just recently had a total or a reverse total shoulder replacement? Here are 4 key tips to prepare, understand and smash your rehab goals!

Continue Reading

Aching ankle? What could it be?
Aching ankle? What could it be?

June 02, 2023

Pain around the ankle and foot area can be common for those of all ages and backgrounds. Two conditions that are often seen are osteoarthritis of the ankle, and achilles tendon pain. At times these conditions can present similarly, but are treated very differently. Keep reading to see which of the two may be causing your ankle discomfort…

Continue Reading

Breathing with Bronchiectasis - find your breathing wins with a Physio!
Breathing with Bronchiectasis - find your breathing wins with a Physio!

June 02, 2023

Bronchiectasis is a chronic chest condition, classified as the abnormal widening of the bronchial airways and consequently an increased risk of infection within this space. Its symptoms present as a persistent cough with an overproduction of mucus and difficulty with removal.  

Continue Reading