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Reduce Running Injuries with Strength Training
by Glenn Dickstein, Founder of NeighborhoodTrainer.com
With summer here, more people will take to the outdoors for exercise and for many, that puts running at the forefront. As an avid runner, I was reminded the hard way about the dangers of only running. The injury bug. I had only been running a short time at that point, but I was starting to add long distance running to the program. Three miles, or 5k, is a minimum daily run, but sometimes I’d go for five, seven or 10 miles, before the marathon training started. For the most part, I felt great. But, there is a tipping point. The constant “pounding of the “pavement” takes it’s toll. I had omitted one important aspect of my training. Lower body strength training.
Before I go on, many factors go into safe running. The big three for me are, running surface, footwear and strength training. Manage these well and you’ll spend most of your time on the move and less time packed in ice nursing an injury.
Without spending too much time on them, but absolutely worth taking note of is the surface you run on and what you put on your feet. Most people run on either a roadway, sidewalk or a treadmill. That means asphalt, concrete or a treadmill belt. If you have a choice, stay away from the concrete. It has the least amount of give and is a harsh surface for running. Opt for the road if traffic is not a concern. Remember safety first. Asphalt vs. a treadmill is more about indoor or outdoor preferences. Grass, if the ground is level or a school track can also be great surfaces to run on.
Proper footwear is a huge factor in reducing injury. Different sneakers are for different kinds of feet. For the proper sneaker for your feet you’ll need to know if you are an under pronator, overpronator or more neutral. Basically, how the heel of your shoe wears can tell you more about this and help confirm if you need a stability shoe or a more cushioned shoe. It’s simple, but important. When you get it right, it makes your running much more comfortable.
Finally, the one that takes real work on your part. Strength training. Running uses more slow twitch muscle fibers and neglects the slow twitch muscle fibers. Running works more quadriceps and less hamstrings. The muscle imbalance creates an increase in the chance of injury. And for those who are also looking to challenge themselves to perform better, you’ll be a less efficient runner and have less overall strength. Thus, it is important to strength train, cross train or whatever process you want to call it.
Making an effort for moderate strength training while maintaining your running program can be essential to your continued, uninterrupted efforts. Squats, long jumps, lunges are great ways to activate the hamstrings and glutes. A regular program of lower body strength training will help reduce the strength gap between hamstrings and quads. Balanced strength will increase your running efficiency, helping you to run further and faster than before. Putting in the work now, will show in your running and possibly a new personal record.
My personal running program is every other day so 3-4 days per week. 3-5 miles per day. Lower body strength training twice per week. We’ve talked about lower body training for runners, but I do also want to remind you not to ignore your upper body. This is not about improving your running performance per se, but more about your overall health. Being functionally strong to handle life’s daily grind when at work or at play cannot be overstated. Strive for an upper body workout at least1-2 times per week. More than that, with rest time incorporated, is certainly a benefit to be enjoyed when possible.
Before starting any exercise program, be sure to get medical clearance from your physician.
