Runners need to do resistance training for improved running efficiency and this time of year is perfect for it – a combination of strength, balance and coordination is definitely a good thing.
Not just for runners, these moves are beneficial for many people who want to move better, with greater strength.
Cross training might help you avoid injury and increase performance. In a recent newspaper article, a trio of local physical therapists were featured in their preparation for an Ironman Triathlon.
According to one therapist, “I have done three marathons, but the daily running was always causing some sort of injury. The cross training keeps me fit and injury free.”
I’ve worked with a few runners over the years and overuse injuries seem to be part of the training. I can remember the first year that we had a local marathon. I did massage therapy with three people that had become injured while increasing their mileage to prepare for the race.
Adding in biking and swimming can take some of the pounding off your muscles and joints. If you don’t want to do a triathlon, add in some resistance training that focuses on single leg stance, such as lunges and stepups.
You can also focus on recovery methods such as massage and stretching. You need a combination of strength and flexibility built into your muscles – they should be elastic, like a rubber band.
Hard training athletes need quality massage therapy on a regular basis. My massage mentor had one of his athletes set the NFL record for most carries in a season by a running back, while getting weekly massage.
Self-massage is a more viable solution for most of us. This can be a foam roll, tennis ball, or rolling massager like the Stick or Tiger Tail. Follow this up with various types of stretching and throw in some strengthening exercises, as well.
Don’t forget to engage in sport or recreational activities that work the muscles in different movement patterns, like lateral movements. For specific strengthening exercises, check out my other running articles.
If running injuries have been getting you down you need some specialized work. One thing you can do is some resistance band stretching.
Plantarfasciitis and shin splints are a few of the injuries that can occur with running and the bands are a great way to both stretch and strengthen at the same time. With some additional strengthening, IT band injuries can also be dealt with.
I first heard the term speed limping from strength coach Mike boyle at a seminar presentation. I knowingly smiled because I know that many runners won’t quit running no matter how much they hurt. They just run a little slower and with a shorter motion – speed limping.
One I talked with actually wore out all the cartilage in his knee before the pain finally got too bad. While I admire the dedication, a little common sense should tell you that something needs to be done to prevent this.
Both of the chiropractors I have worked for treated many athletes, including runners, so I have done plenty of massage therapy and stretching with them. Many told me they stretched all the time yet they were stiff as a board.
Getting regular massage can help, but since money is at a premium these days, learning some self massage is one thing you need to do. Stretching with flex bands is a great way to increase flexibility. They can help make your muscles more elastic and increase your strength a little, too.
A little strength work for the legs and core will also do the trick. Doesn’t mean you have to go to the gym, but some lunges and step ups with dumbbells or sandbags are good. You can also use the resistance bands for your lunges and core training.
I was at a seminar where the presenter was seeing a triathlete for some physical therapy. By strengthening his glutes and concentrating on his core, the patient greatly increased his ranking while doing less training!
I can definitely recommend the Total Flexibility Training program for increased flexibility and greater running efficiency.
