Strength Training for Runners

Strength training is key for performance, decreasing your risk of injury and for longevity in your running career. With a smart, targeted strength program, you can enhance your endurance work to maximize your power, speed and control.

For those who need to wait until the season is over, there are a few exercises you can do to improve motor control and muscle recruitment without sacrificing your in-season run training. Aim to target and activate these muscles for upwards of 1 minute to improve muscle activation and control.

If you are new to strength training, start with body weight exercises and move toward dumbbells or machines as you become stronger. You will most likely be sore at first as your muscles become accustomed to the new work load. After becoming accustomed body weight exercises, in order to continue to build muscle, the weight needs to be high enough that you are struggling to get 3-5 reps in, but with proper form.  It is incredibly important to warm up beforehand and that you work within your body's capabilities. If you cannot perform the exercise with proper technique, you are lifting too heavy and could injure yourself. Intensity is key if you don't have a lot of time. Focus on high weight, low reps and low volume. If you keep the sets short: 5 sets of 3 reps, or 3 sets of 5 reps, you can strength train without exhausting yourself and messing with the quality of your run the next day. This list is by no means exhaustive but hits major muscle groups to give you a good introduction to strengthening. You should certainly add the activation exercises listed above to the strengthening listed below for a more complete program.

Interested in further coaching on technique or progression?

We have an excellent personal training and athletic performance training through ORS Performance Training:
Call the ORS PT Center at 517-878-6180.

If you happen to find yourself with an injury this season, we can help get you back on your feet and back to running. Call the Foot, Ankle and Running Center at 517-962-4437 for more information.

Interested in learning more about optimal protein intake for athletes?

CLICK HERE FOR A HELPFUL VIDEO FROM EMILY KLUMP

Calculating lean body mass:

https://www.healthstatus.com/calculate/body-fat-calculator-u-s-navy-formula/

Athletes should aim for around 0.8-1 gram of protein per pound of lean mass**, a little more on high volume training days.

Good protein sources:
1. grass fed beef
2. pastured chicken
3. wild salmon/tuna
4. Full fat plain greek yogurt or cottage cheese
5. pastured eggs
6. shellfish
7. whey protein isolate - sometimes you just need a quick protein shake for convenience.
8. bone broth/stock

The proteins in vegetables are incomplete and less bio-available, which means its harder for the body to use. Be aware of this if you rely on plant-based protein.

Tips:

Use an app tracker at first to get an idea of how much you consume such as:  -MyFitnessPal (great for beginners – just be careful of nutritional data entered by other users – it could be inaccurate)-Chronometer- My Macros+ ($2.99)-Cook a whole chicken, then use the carcass to make bone broth. You can do this in the crock pot or on the stove - there are so many different recipes out there. Here is one to get you started: 
https://www.thekitchn.com/how-to-make-homemade-chicken-stock-cooking-lessons-from-the-kitchn-107885

-Meal prep ahead of time to ensure success and save time.-Use your crockpot and embrace leftovers: roasts, stews, pulled pork/beef-If pastured or grass fed meat is out of the budget, its still better to eat conventional protein than not at all. That being said, experiment with cutting some junk snacks out and putting that money toward higher quality proteins – your body will thank you!
- Hard boil a dozen eggs for snacks - they will easily last for a few weeks in the fridge.
- Bake/grill large amounts of seasoned chicken breasts at one time. Slice when cooled and portion out for salads throughout the week.
-Make sheet pan meals: roast large amount of veggies along with chicken or sliced italian sausages (look for ones that don't have added sugar/nitrates/msg). 

Use parchment paper for easy clean up! Try this recipe:

 https://www.chelseasmessyapron.com/one-pan-healthy-sausage-and-veggies/

-Make enough chicken or tuna salad for the week.

Here's a healthy and easy recipe for chicken salad: 
https://www.familyfreshmeals.com/2013/05/healthy-avocado-chicken-salad.html

The path to optimal nutrition is a journey, which may take some self experimentation to figure out just the right amount of protein for your body’s needs. However, it is a worthwhile one. It can improve and optimize your health and athletic performance, helping you on your way to becoming the healthiest version of yourself!

*I am not an affiliate, nor did I receive compensation from any of the links or info provided. 

**J Sports Sci. 2011;29 Suppl 1:S29-38. 

Dietary protein for athletes: from requirements to optimum adaptation. 

Phillips SM1, Van Loon LJ.

**Phys Sportsmed. 2009 Jun;37(2):13-21. 

Protein for exercise and recovery.

Kreider RB1, Campbell B.

From Emily Klump- PT, DPT
Foot, Ankle & Running Center of Jackson, MI

11 DYNAMIC MOBILITY EXERCISES -
WATCH THIS HELPFUL VIDEO HERE

These dynamic mobility exercises are designed to provide an excellent way to help you improve flexibility, hip and ankle stability, as well as core strengthening. They can help correct muscle imbalances, promote power output, decrease early fatigue during training sessions and minimize injury risk. They are so important but often forgotten! Mobility prep is key for improving athletic performance.

We recommend performing these exercises before each training session for best results. Some of us even perform these first thing in the morning for general flexibility! Perform as smoothly and with the best technique that you can. It’s better to do a smaller range of motion with good technique than full range of motion with poor technique. Build up to deeper ranges of motion as your body allows. 

1. HIP CROSSOVERS
– 8 reps to each side

Step 1: Lie on back with arms spread wide, knees and hips at 90/90
Step 2: Swing slowly side to side.

2. OPEN BOOKS
8 reps to each side

Step 1: Lie on your side with shoulders, hips, and knees at 90 degrees
Step 2: Rotate top arm and shoulder back to try to touch shoulder blade to floor
Step 3: Return to start position and repeat.

3. LEG OVERS
8 reps to each side

Step 1: Lie on back with arms spread wide and legs straight.  
Step 2: Swing one leg up and over to touch the opposite hand.  Initiate with your belly button.
Step 3: Return to start position and perform with other leg.

4. SCORPION
8 reps to each side

Step 1: Lie on stomach with arms spread wide and legs straight.
Step 2: Swing one leg up and over towards opposite hand. Initiate the movement with the glute
Step 3: Return to start position and perform with other leg. 

5. CALF STRETCH
8 reps to each side

Step 1: Begin in push-up position with one foot resting over the other heel.  
Step 2: Press heel down to the floor then raise up. Repeat.

6. WORLD’S GREATEST STRETCH
6 reps to each side    

Step 1: Lunge forward with your right leg while keeping torso upright. With your knees bent, squat down until your back knee is almost touching the ground.    
Step 2: Bend your right elbow and place it as close as you can to your right foot. Place your other hand on the ground parallel to your front leg for support. Pause.    
Step 3: Reach up to the ceiling with your right hand. Pause.    
Step 4: Place your hands on either side of your right foot. Raise the toes of your right foot off of the ground and straighten your leg.    
Step 5: Come up to standing and repeat the entire sequence on the other side. Make these motions as smooth and continuous as possible.

7. REVERSE LUNGE WALKS
6 reps to each side

Step 1: Stand with your feet together.
Step 2: Step backwards with your right foot and bend at both knees until your legs make a 90 degree angle and your back knee almost touched the floor. Reach up and over with your right hand and down and to the back with your left hand.
Step 3: Now stand back up by pushing through your left foot and step back in a backwards walking motion, and do the same action as you did with the right leg. Try to step all the way through into the next lunge without setting your left foot down half way through. (You may need to do this at first for balance). Repeat.

8. CURTSEY LUNGES
6 reps to each side

Step 1: Start with feet shoulder width apart. Keeping torso upright, reach back and behind your body with one leg and bend your front knee, keeping your knee over your foot and your weight towards the heel of your front foot.
Step 2: Lunge down so that your back knee almost touches the floor. Weight should be evenly distributed between both feet at this point. 
Step 3: Push off of your front foot and bring it in line with your other foot - feet should be shoulder width apart again. Repeat. 

9. WALKING SINGLE LEG DEADLIFTS
8 reps to each side

Step 1: Start with feet shoulder width apart. Lean forward by hinging at the hips, keeping your back flat while raising right leg behind you.
Step 2: Keep your right leg as straight as you can and point toes toward the floor to keep your hips from opening up. Hinge back up at the hips by firing your glutes on your left leg to bring you back upright.
Step 3: Step through with your right leg and repeat the process on the other side.

10. INCH WORMS
6 reps to each side

Step 1: Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the floor.  You can bend your knees if needed to get your palms flat on the floor.
Step 2: Walk your hands forward so that you’re in a high plank. Your shoulders should be stacked directly above your wrists. 
Step 3: Walk forward using your toes to bring your feet back to your hands. Repeat by walking your hands forward again into another tall plank and starting over.

11. SUMO SQUATS
8 reps to each side

Step 1: Feet spread slightly wider than shoulder width apart with toes pointed out.
Step 2: Drop your hips to the floor.  Grab onto your big toes with elbows inside of knees and chest pointed forward.  
Step 3: Lift your hips toward the ceiling without letting go of your toes, then drop back down prying your  knees apart and pointing your chest forward again.