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How to Be a Stronger RunnerOct 19th 2010, 3:33pm
 

 

How to Be a Stronger Runner

Published by
Jon-Erik Kawamoto   Oct 19th 2010, 3:33pm
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Run Strong:

Effective Strength, Power and Core Training for the Endurance Runner

Middle-to-long distance runners usually shy away from lifting weights due to fears of putting on unwanted size. Extra mass will reduce the strength-to-body weight ratio and negatively influence running economy (the amount of oxygen used to run a given pace) and race performance. They also fear that lifting weights will lead to unwanted muscle soreness and extra fatigue, which will negatively influence their endurance workouts. These fears are understandable, but can be avoided with proper program design and exercise selection.

Research has shown that lifting weights can be very effective at reducing injury risk, correcting muscle imbalances and improving running economy. This type of training has been shown to NOT affect VO2-max or lactate threshold (other components affecting race performance), but rather improve muscular strength and rate of force production. There are three components to consider: maximal strength training, effective core training and power development. Let's discuss several myths associated with endurance running and weight lifting with hopes to clear the confusion:

Myth 1 - "I participate in an endurance sport, so I must lift light weights for high repetitions (x10-15) with short breaks."

This myth describes the recipe for muscle hypertrophy (the development of muscle size) and muscular endurance, neither of which contribute to enhanced running performance. To be effective in the gym at developing strength, middle-to-long distance runners must lift heavy weights for low repetitions (x1-5) with long rest periods. This is referred to as "maximal strength training." The goal of these parameters is to maximize the strength-to-body weight ratio and the rate of force production. This will result in stronger and faster muscle contractions ultimately leading to enhanced power output.

Myth 2 - "I get all my leg training from running, so I don't need to do leg exercises."

This is completely false. Because of the typical running gait, certain muscles become stronger than others, which lead to muscle imbalances. For example, runners' gluteals typically become weak and inhibited (termed "gluteals amnesia"), while the hamstrings become tight and dominant. Corrective exercises and effective leg training is imperative to regain and maintain proper muscle function and to reduce injury risk.

Myth 3 - "Machines are easy to use and I can effectively isolate each leg muscle."

Weight machines were created for body builders, not runners. Isolating muscles will not translate to improved running economy and performance. Stay off machines and focus on single leg exercises using body and free weights (see below).

Myth 4 - "Effective core training involves hundreds of crunches and standing on unstable surfaces."

This myth can be blamed on tradition. Traditional core exercises involve variations of sit-ups and crunches with a focus on quantity. Runners need to focus on creating stability and reducing unwanted movement when running. Picture the core not as flexors (as in performing a crunch) but as anti-movement muscles. The muscles of the core create a corset of stability around the lumbar spine while minimizing movement between the shoulders and hips. Focus on quality of movement while challenging the anti-rotation function of the core. (That means NO MORE sit-ups or crunches!)

Unstable surface training (performing an exercise on a BOSU trainer or exercise disc/ball) has been incorrectly titled "functional training." This type of exercise is thought to develop core stability and strength; however, research has shown that unstable surface training can reduce force output, rate of force development and range of motion. It has also been shown to not improve running performance. If you have an ankle injury, unstable surface training will play a huge part in your rehabilitation, but if you are trying to develop strength, stand on stable ground.

Myth 5 - "I do not need to perform power exercises because I don't need to be powerful."

Research has recently shown that plyometric exercises enhances the stretch-shortening cycle and neuromuscular efficiency of muscular contractions, thus leading to improved running economy and race performance. Hopping, jumping and bounding exercises constitute the majority of this type of training.

Myth 6 - "I do not need to perform upper body exercises because I run with my legs."

Runners can benefit from upper body strength training and postural correction training. An optimal posture (not having rounded shoulders or forward head posture) will allow for optimal gas exchange in the lungs and effective arm and head carriage. This will lead to improved efficiency and movement mechanics when running. Exercises can include variations of rows, chin ups and pushups.

Research has shown that replacing an endurance training session with a maximal strength-training workout to be effective rather than adding the strength- training sessions without adjusting endurance-training volume. The latter is thought to reduce recovery time and induce unwanted fatigue. Strength train on easy days and separate your endurance training session from your strength-training workout by six to eight hours if doing two workouts per day.

Sample exercises:

Anti-rotation core training - Anti-rotation press

WHY - This exercise challenges the anti-rotation function of the core muscles. These muscles are important because they "link" the shoulders to the hips and prevent unwanted movement.

SET-UP - Stand perpendicular to a band or adjustable cable machine that is set up at stomach height with your feet hip-width apart. Step away from the machine with your hands clasped around the handle, which is held touching your stomach.

PERFORMANCE - Stand tall and tight while slowly pressing the handle away from you. Lock your arms directly in front of you while taking small breaths. Hold this position for 8 seconds. Slowly return the handle back to your stomach. Perform 3 sets of 8 repetitions per side with 60 seconds between sets.

Posture focus - Inverted Rows

WHY - This exercise is very effective at strengthening the posture and pulling muscles of the mid- and upper back. This exercise also hits the hamstrings and gluteals.

SET-UP - Set up a barbell at waist height in a squatting cage. Lie underneath with your legs straight and heels on the floor. To increase difficulty, place feet on a box and/or wear a weight vest. Grab the bar shoulder width apart and squeeze your gluteals to straighten your body.

PERFORMANCE - Pull your body toward the bar. Feel like you are driving your elbows back as up move toward the bar. Your body alignment under the bar should result with the middle of your sternum finishing at the bar. Squeeze your upper back and latissimus dorsi muscles hard at the top. Lower under control but do not release the gluteal squeeze. Perform 3 sets of 5 repetitions with 3 minutes break between sets.

Strength focus - Off-set high-box step up

WHY - This is a tremendous exercise used to develop single strength in the gluteals, hamstrings and quadriceps. The core must also be able to maintain an upright posture and level hips. To increase the challenge on core and hip stability, a dumbbell will be held in one hand only.

SET-UP - Stand with your right foot on a high box with the knee roughly at 90 degrees. Hold a dumbbell in your left hand.

PERFORMANCE - Drive your leg down into the box to step up with the majority of the weight on your heel. Resist the urge to press and jump with the left leg. Stay tall and tight; do not lean forward or side bend. Keep your foot, knee and hip in a straight line throughout. Squeeze your gluteals hard at the top of the step up. Lower under control to the starting position. Perform 3 sets of 5 repetitions per side with 3-minute breaks between sets.

Power focus - Single Arm alternating leg bounding

WHY - This drill focuses on developing upward and forward power, necessary for a strong powerful running stride.

PERFORMANCE - To perform this drill, jog at a comfortable pace and start on the left foot. When landing with the left foot, propel the body forward while driving the right leg forward by flexing the hip and knee to 90 degrees. Reach forward with the left arm and try to cover as much distance as you can. Land on the right leg and immediately repeat the sequence on that side. Perform this drill for a distance of 30-45 meters for a total of 3-5 sets. Walk back slowly to the start as your break.

By Jon Erik Kawamoto, CSCS, CEP

My name is Jon-Erik Kawamoto. I'm a Strength and Conditioning Specialist (CSCS - with the National Strength and Conditioning Association) and Certified Exercise Physiologist (CEP - with the Canadian Society for Exercise Physiology). I specialize in helping middle-to-long distance runners become strong and powerful. I have authored many articles on strength and conditioning for the endurance athlete in magazines such as Canadian Running, IMPACT, Canadian Cycling and the BC Coaches Perspective. Download your FREE report titled "The Best Mobility Exercises for Runners" athttp://www.StrongerRunner.com.

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