THIS WORKOUT WILL ENHANCE YOUR RUNNING PERFORMANCE AND PREVENT INJURIES

Running too much can cause injuries and reduced performance. This workout will help you to prevent injury and build up the strength and resilience needed to perform to your best ability when running.

Have you heard the expression “You do not run to get fit, but you get fit to run”?

The truth is everything that you do excessively, will bring aches and pains to your body at some point in your life. Sit for a long period and your back will probably hurt.

So, the same principle applies to running; running too much can also create some issues here and there. However, there are ways to overcome it.

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What exercises should I be doing to help with my running performance?

Whether you’re at home of at the gym, here are some exercises that can assist you with your running performance.

 

WHY SHOULD YOU TRAIN TO RUN?
Let’s get a bit nerdy here for a little bit.

Running is a very popular sport around the globe. Nike, Adidas, Asics and other brands literally built their companies around running shoes. Science supports the movement and the technology that comes along with it.

And, there is some very interesting research about the prevention of injuries for runners.

Lauersen & his colleagues (2014) found after studying 26,610 runners and 3464 injuries that:

Strength training (weight lifting) and Proprioceptive training diminished the risk of overuse injury, by half (1).

Stretching has absolutely no effect at all on injury prevention (2).

LEARN MORE: THE TRUTH ABOUT STRETCHING

That’s pretty significant news.

The thing is, Lauersen and his colleagues (2014) are not alone to support the use of strength training for runners. The British Journal of Sport Medicine published a recent summary of the current scientific research attesting that lifting weight is good for your running performance (2-6).

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When and how should you complete this workout?

From the studies mentioned above, they suggest that you may have significant results after 6 weeks of training twice per week (2-5).

How good is that!

The general consensus is (but again it can vary between individuals):

  • 4 sets x 4 reps (This is a good start if you have never lifted any weights before) (6)
  • High rep x Low resistance mimic the endurance of running (1-6)
  • Explosive and heavy tempo can generate greater benefits (5)
  • Consistency is the key – The longer you train, the better the outcomes (5)
  • Highly active runners should do 3 days training per week (3)

The good news about this, is that a runner who averages 5K can improve their performance and endurance after 6 weeks of consistent training (6).

Keep in mind that the program above and all the information provided are for enhancing performance. If you are suffering from Achilles tendinopathy, hamstring pain, back pain or something else, it is important to get an assessment with us as you will need a different program and treatment to overcome your condition.

LEARN MORE: COMMON RUNNING INJURIES: A QUICK GUIDE

 

 

References:

Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877. doi:10.1136/bjsports-2013-092538. https://bjsm.bmj.com/content/48/11/871.long

Rønnestad BR, Mujika I. Optimizing strength training for running and cycling endurance performance: A review. Scand J Med Sci Sports. 2014;24(4):603-612. doi:10.1111/sms.12104. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.12104

Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016;30(8):2361-2368. doi:10.1519/JSC.0000000000001316. https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Effects_of_Strength_Training_on_Running_Economy_in.36.aspx

Denadai BS, de Aguiar RA, de Lima LC, Greco CC, Caputo F. Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis. Sports Med. 2017;47(3):545-554. doi:10.1007/s40279-016-0604-z. https://link.springer.com/article/10.1007/s40279-016-0604-z

Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018;48(5):1117-1149. doi:10.1007/s40279-017-0835-7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5889786/

Karsten B, Stevens L, Colpus M, Larumbe-Zabala E, Naclerio F. The Effects of a Sport-Specific Maximal Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-km Race Performance. Int J Sports Physiol Perform. 2016;11(1):80-85. doi:10.1123/ijspp.2014-0559. https://journals.humankinetics.com/view/journals/ijspp/11/1/article-p80.xml

 

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