Runners are often very good at running, but when the topic of strength training comes up, many runners, well, run away from it, mostly because they believe it will make them heavier and therefore more prone to injury.
This is however, is thankfully a complete myth, in fact quite the opposite is true. Supplementing running with strength training exercises will not only help you prevent injury, but it will also make you a stronger, faster, and a more efficient runner.
One of the major reasons that runners get injured is because their bodies are unprepared to handle the physical demands of the activity. Tissue overload then occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity (like hill repeats).
When it comes to building an injury-resistant body, this analogy is useful, “Don’t let your engine outpace your chassis”, meaning don’t let your aerobic fitness (endurance built up by running) outpace your structural fitness (bones, tendons, ligaments and muscles).
If you do, you’re setting yourself up for injury.
In fact, runners need weight training even more than you may realise. Strength work accomplishes three big goals for runners:
Prevent injuries by strengthening muscles and connective tissues, to better handle the loads while running.
Run faster by improving neuromuscular (nerve-muscle) coordination and power.
Improve running economy by encouraging coordination and stride efficiency. Improving your upper-body strength can also boost your running efficiency. With a stronger core, you’ll be able to maintain a stable upper body, minimising side-to-side movement – and better hold your form at the end of a run when you begin to tire. And by developing strength in your arms, you’ll improve your arm drive so you can inject more power into your stride, especially uphill.
That’s why we’ve put together a set of resources to help you introduce some strength training into your running programme, as well as explain why and how it can help.
You can download the full set of resources, including an exercise programme, top tips for running-specific strength training, a myth-buster sheet and an infographic giving strength-training guidance.
You can print or download resources and advice sheets here.
As usual, if you have any concerns or questions on this topic, please feel free to get in contact with us either directly or through our website or social media channels.
We’re here to help.
And please feel free to share the link to this blog post with anyone you think can benefit from these resources.
As massage therapists we can help with a wide range of issues caused by long periods of sitting at a desk, including back and neck pains, tingling in your hands, carpal tunnel syndrome, even regular headaches experienced at work. Please get in touch if you need advice and I hope you find these resources useful.
At Body Balance Therapeutic Massage, we're here to help guide you through this process. Our team of dedicated massage therapy professionals works closely with each patient to create an individualized treatment plan that addresses their specific needs and lifestyle.
Located right here in Blacksburg, Virginia, we offer a range of massage therapy treatments, from relaxation to targeted bodywork, and are experienced in helping people manage and reduce their chronic pain. Our goal is to empower our patients, equipping them with the tools and strategies they need to regain control over their life. If you live in the area and are grappling with chronic pain, we invite you to get in touch with us. Together, we can work towards a future where pain does not define your daily life.
The Team at Body Balance Therapeutic Massage
Disclaimer: This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general medical knowledge and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition.
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