Strength Training for Runners
It’s finally Spring! And we’ve seen more runners and cyclists in the Complete Game clinic. While it is tempting to jump right into your running or cycling routine, proper exercises can prevent injuries and missing out on your favorite activities.
Last month we were part of a Runner’s Roundtable talk put on by Greater Lowell Road Runners and our friends at Skill of Strength along with Orthopedic Surgical Associates and Forward Focus Running. It was a great night with some really insightful discussions on all aspects of running. We were so honored to be part of this wonderful event.
One subject that kept coming up is strength training for runners. Proper strengthening for runners and cyclists is pivotal to stay healthy and perform your best. Strengthening should be more than just bridges and calf raises though. Here are some examples of how we work with runners to get them back running pain free and better than before injury.
Strength Testing: The old saying “What gets measured, gets improved” is so true. You should always test your strength to see where you’re starting from, chart your progress, and see if you have any asymmetries that increase the risk of injury. Here we are testing this athlete’s lateral hip strength using Tindeq strength measurement technology to get an objective measure of strength. If you are doing this on your own you can simply see how many times you can lift your leg to the side and compare it to your other side.
Targeted Exercise: Once testing is done it’s important to strengthen the areas that were found to be weak. Here our athlete is performing a Copenhagen plank which is an excellent (and very challenging exercise to work the stabilizing muscles around the hip.
Dynamic Stability: As strength continues to improve the next step is to advance with some dynamic stabilization exercises. Here the athlete is performing a single leg Romanian deadlift exercise while standing on a balance pad. This not only works strength but also balance and proprioception or the bodies understanding of how it’s positioned in space.
Sport Specific Exercise: The final progression is sport specific training. Here the athlete is using a plyobox and explosive reactionary drill to not only restore strength, balance/proprioception but also explosiveness.
This is an example of how we work with runners who come in for physical therapy. If you have any questions or would like to see one of our wonderful physical therapists here at Complete Game Physical Therapy you can reach out to me directly at gcrossman@completegamept.com or call our office at 978-710-7204.