ONE THING THAT WILL HELP RUNNERS FINISH RACES STRONGER

Do you want to finish races stronger!? Strength training can give you a powerful edge when it comes to the final push of a race!

A recently published study indicates that runners are able to finish races stronger when they incorporate strength training into their routines two times per week.  

The purpose of the study was to examine the relationship between strength training and running economy in a randomized control trial. 

Running economy represents an important factor in endurance running performance. It measures how efficient the body is able to use oxygen in order to maintain a specific pace.

Essentially, the more economical runner you are, the faster you can run with a lower metabolic cost. This can be improved overtime with a combination of endurance and strength training. 

As an analogy, running economy is similar to the fuel efficiency in a car– the higher the fuel efficiency, the longer distance a car can travel on one tank of gas. 

Runners with better running economy tend to perform better and typically maintain lower injury risk. 

In the study described, researchers assigned a group of well-trained runners to either a control “running-only group” or a “supplemental strength training group.”

The strength training group incorporated a routine of maximal strength exercises and plyometric training into their normal running regimens.

They performed these strength sessions twice weekly for 10 weeks total adhering to the principle of progressive overload while being monitored by a certified strength coach. 

Before and after the 10 week period, the runners performed a 90-minute time trial at race pace. 

The researchers concluded that adding strength and plyometrics training into a distance runner’s training program caused the runners to maintain better oxygen cost (running economy) and improved the runners’ time to exhaustion at 95% VO₂max (maximal oxygen uptake) by a whopping 35% compared to the control group.

This means that the runners in the strength training group were able to maintain better running economy and kick faster at the end of the trial, while the control group only became worse with fatigue!

So regular strength training increases stride efficiency, improves running economy, and helps you kick more powerfully at the end of a race– even when you’re fatigued from several miles of racing!

Not to mention the fact that proper strength training will also help you decrease injury risk and train more consistently, which ultimately improves performance as well!

It’s important to understand how to build a strength training program based on your individual weaknesses and running form inefficiencies as well as your personal running goals.

That’s where we can help!

We offer several specialized services including , strength and conditioning, 3D Running Gait Analysis, orthopedic and sports physical therapy, and personalized run coaching.

All of our services include one-on-one individualized care with a doctor of physical therapy (who is also a runner-- so he gets runners!).

It's our mission at AWAKEN to provide the highest level of care through our process of determining the root cause of your issue, then establishing an individualized plan to help you prevent recurrence and come back stronger than before!

Reach out via the link below today to request a FREE phone consultation and learn about how our services can help you AWAKEN YOUR POTENTIAL!!!

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Written by: Mackenzie Lowe and Dr. Gregory Lowe PT, DPT, cert. MDT, CSCS