Are you a runner wondering why your performance is not optimal, despite the number of miles you put in a week on the road or treadmill? There are several common myths about the type of training you should do for running. Do any of these sound familiar to you?
MYTHS!
I am a runner, therefore I only run.
Strength training will build too much
muscle and bulk for running and add
extra weight which may overload my
joints.
Strength training should be low weight
and high repetitions to mimic the
endurance training needed for running
There is no time in my running week to
add a strength training session.
Higher training loads causes higher
injury rates.
FACTS!
Strength training has been proven to improve running performance, speed and running economy. It has also been proven to reduce injury risk. The correct type of strength training will not cause massive increases in muscle bulk.
Running in itself can help prevent this due to its endurance component. Strength training can protect your joints by making the supporting muscles and ligaments stronger and more able to withstand impact while running. Greater performance benefits have been shown in studies to come from runners doing high weights/loads and low repetitions as well as explosive exercises. It has been recommended that dropping one run a week in order to include a strength session is more beneficial on running performance and injury prevention. Studies show that higher chronic workloads may actually reduce the risk of injury. Reductions in workloads or training may not always be the best way to protect against an injury. Across a wide range of sports, well-developed physical qualities are associated with reduced injury risk. Overuse type injuries are not caused by training itself, but rather by incorrect training programmes. Under-training may increase injury risk. Excessive and rapid increases in training loads are likely to be responsible for a large proportion of injuries.
Check out our website for more information about the re opening of our full physiotherapy service which includes treatment for sports injuries, gait analysis, PHITS orthotics and a specialised running clinic package. More resources for runners covering topics such as common injuries and how to prevent them, hamstring injuries, training tips and more will be added to the website over the next month or two. Sign up for our newsletter on the website to access information, offers and updates from Blackberry Clinic.
