Why Runners Need Strength Training

In Southern California, especially in a beautiful area like San Clemente, it is no wonder why running is a popular activity. We are fortunate enough to have all of the splendors of living by the coast and also living in an area where there are numerous trails to run on. This allows for many different options of terrains to run on allowing us to ward off boredom in our running program. However, one thing still remains constant. Running is running and it is one repetitive motion done many times over for sometimes over an hour at a time multiple times per week. This is great for our health, but can be hard on our musculoskeletal system. Therefore, for those of us who are serious about running and want to continue to run with a healthy, injury-free body, it strongly recommended that you add strength training into your program at least a couple times a week for the following reasons:

1. Strength Training Improves Muscular Balance and Prevents Injury

Because of the repetitive nature of running it can have the potential to overly develop certain muscles in the body while leaving other muscles underdeveloped creating "imbalances". Muscular imbalances can be dangerous for various reasons. First, if one muscle is more dominant over another muscle and both of these muscles impact the same joint, the overly developed muscle can potentially pull on the joint thereby moving it from its optimal natural position. This misaligned joint now is put at risk for undue stress and overuse. Secondly, the underused muscle now cannot compete with the strength of the overused muscle. This puts the same shared joint at risk for being unable to properly stabilize or mobilize through movement and as a result, this puts the structure at risk for potential injury. By using weights to help strengthen underdeveloped muscles, you can re-establish appropriate muscular balance and joint integrity. Lastly, since you are moving in ONE plane of motion (there are three available in the body) when running, you are not getting a lot of exposure to the other two planes which can also result in muscular imbalances. By not training all three planes of movement, runners tend to be at a higher risk of deveoping IT Band Syndrome, Shoulder Impingement Syndrome and Patello Femoral Syndrome - all of which can have serious long term consequnces. With proper weight training protocols at least two times a week many of these issues can easily be avoided. 

2. Strength Training Improves Running Technique (Economy)

Many runners strive for efficiency in their running. A serious runner will track heart rate averages on a run, manage lactate threshold, and work to develop a high level of cardiovacular fitness as well as aerobic capacity. As strength & conditioning professionals, our role in working with runners is to improve something known as "running economy". This means how well the body moves, how freely the body moves, how balanced the body moves, and finally how well the body is aligned when it moves. This is important to the serious runner because their focus on a long run is basically energy management. The more effortlessly one can move the more efficiently energy is utilized and the higher pace/intensity one can maintain for a longer period of time. If someone is running with limitations in mobility or stability, muscular imbalance, poor posture, or pore core strength, the body will essentially have to use EXTRA energy to accomodate these deficits. Think about your body as a car. If the car is attempting to drive with four different sized tires that are all out of alignment, and not filled with adequate air pressure, that car is going to have to use more fuel to run properly thus taxing the car's engine. The body works in this same fashion. The more you use strength training to maintain proper muscular symmetry, structural alignment, and core strength the more efficiently the body will work when you ask it to perform.  

3. Strength Training Builds a More DURABLE Body

It is estimated that when you run you spend up to 90% of your time on one leg and you can strike the ground with up 4-5 times your bodyweight with each stride. If you think about how many times you strike the ground over the course of a couple miles that is a significant amount of stress incurred on the body. Strength training becomes an incredible asset in maintaining body durability because the stronger your muscles are, the more conditioned they will be to tolerate this high intensity, repetitive stress. If the body's muscular system is underdeveloped and the muscles are not strong enough to adequately handle this stress, the body has no choice but to distribute this stress to its primary structures (tendons, ligaments, and joints). A structural injury is the last thing you want since it takes much longer to heal. Engaging in weight training at least 2x a week will ensure that your muscles will be durable enough to handle the stress of an intensive running program.

Many runners can benefit from a cross training regimen. Integrating functional training methods, core strengthening exercises, and tissue health practices will all aid in the longevity of your running program. For more info on how to take steps to improve your running and run pain free, email us at info@bt-fit.com with any questions you may have. We are happy to help!