Run Stronger, Faster, Longer PDF

RUN STRONGER, FASTER, LONGER Guide to Strength Training for Runners CONTENTS UNLOCK YOUR RUNNING POTENTIAL STRENGTH TRAINING FOR INJURY PREVENTION STRENGTH TRAINING FOR ENDURANCE AND SPEED MOVEMENT ASSESSMENTS FOR RUNNERS A SAMPLE WORKOUT PROGRAM TO KICKSTART YOUR JOURNEY INVEST IN YOUR SUCCES...

RUN STRONGER, FASTER, LONGER Guide to Strength Training for Runners CONTENTS UNLOCK YOUR RUNNING POTENTIAL STRENGTH TRAINING FOR INJURY PREVENTION STRENGTH TRAINING FOR ENDURANCE AND SPEED MOVEMENT ASSESSMENTS FOR RUNNERS A SAMPLE WORKOUT PROGRAM TO KICKSTART YOUR JOURNEY INVEST IN YOUR SUCCESS GET EXPERT HELP  UNLOCK YOUR RUNNING POTENTIAL In this ebook, we'll explore the We will also provide you with a often-overlooked but comprehensive sample immensely beneficial practice workout program designed of strength training for runners. specifically for runners, along Strength training isn't just for with assessments to help you bodybuilders or athletes—it's a track your progress and identify vital component of a well- areas for improvement. rounded training routine for runners of all levels. Whether By the end of this ebook, you'll you're a casual jogger or a have the knowledge and tools seasoned marathoner, necessary to take your running incorporating strength training to the next level and enjoy a into your routine can have a healthier, more resilient profound impact on your journey. performance and longevity in the sport. This ebook aims to shed light on the numerous benefits of adding strength training to your running program and provide you with practical guidance on how to do so effectively. We'll delve into the science behind strength training for runners, discussing its role in injury prevention, improving endurance, and boosting speed. STRENGTH TRAINING FOR INJURY PREVENTION For runners, injuries can feel like an unavoidable hazard. The repetitive nature of the sport places immense stress on the lower body. From shin splints to IT band syndrome, runners often find themselves in pain or unable to run due to overuse injuries. However, integrating strength training into your routine can be a game-changer in injury prevention. COMMON AREAS FOR RUNNER INJURIES: Hips Knees Ankles Foot Recent research underscores the importance of tissue capacity in preventing running-related injuries. By engaging in strength training, runners can strengthen their muscles, tendons, and ligaments, thereby increasing their ability to withstand the demands of the sport. Core stability is often overlooked in running training, yet it plays a pivotal role in injury prevention. Studies highlight the correlation between core strength and injury incidence. Athletes with lower core stability measures are more susceptible to injuries, while those with robust core strength demonstrate greater resilience. Moreover, weaknesses in the hip have been linked to increased injury risk. By incorporating exercises that target these areas, runners can safeguard against common running injuries. The evidence is compelling: increasing the volume and intensity of strength training correlates with a reduction in sports injury risk. By progressively challenging the body through strength exercises, runners can build resilience, correct imbalances, and mitigate the risk of injury. By investing in strength, you invest in longevity and sustainability in your running journey. STRENGTH TRAINING FOR ENDURANCE AND SPEED In addition to injury prevention, strength training can also have a significant impact on your endurance and speed as a runner. Multiple studies have found Incorporating strength training into your routine can lead to significant improvements in both speed and endurance, ultimately helping you become a stronger, faster, and more resilient runner. This is attributed to a 2-8% enhancement in running economy, allowing the runner to utilize less energy while maintaining or even increasing their pace. By enhancing muscle strength and power through targeted exercises, runners can optimize their biomechanics, improve running efficiency, and delay the onset of fatigue. MOVEMENT ASSESSMENTS FOR RUNNERS Before beginning a strength training program, it's essential to assess core stability and lower body stability. These assessments provide valuable insights into potential weaknesses or imbalances that may predispose runners to injuries or hinder their running economy. If you are conducting the assessments independently, consider recording a video from a side angle for later analysis. CORE STABILITY - BIRD DOG 1. Get on all fours with hands under shoulders and knees under hips. 2. Extend right arm forward and left leg back while keeping hips and shoulders level. 3. Hold briefly, then bend arm and knee and try to touch them across the body. 4. Repeat on opposite side. 5. Aim for 5 reps on each side ASSESMENT RESULTS What to Look For What It Means Exercises to Improve Excessive Arching/Rounding Weakness in Core Plank Variations, Dead Bug, of Lower Back Muscles Hollow Body Hold Side Plank, Hip Raises, Hip Rotation/Tilting of Pelvis Imbalances in Hip Stability Abduction Exercises Instability in Core and Hip Bird Dog Variations, Loss of Balance/Stability Muscles Stability Ball Exercises LEG STABILITY - LUNGE TO KNEE DRIVE 1. Stand with feet hip-width apart. 2. Step backward with one leg and bend into both knees. 3. Drive back knee up toward chest from the lunge position. 4. Hold briefly, then return to starting position. 5. Repeat on opposite side. 6. Aim for 5 reps on each side, focusing on balance and control. ASSESMENT RESULTS What to Look For What It Means Exercises to Improve Weakness in Hip Lunges, Clamshells, Excessive Hip Swaying Stabilizing Muscles Banded Side Steps Lack of Foot and Ankle Calf Raises, Tib raises, Collapse of Arches/Knees Stability Balance Work Single-Leg Exercises Instability in Lower Body Loss of Balance/Stability (Deadlifts, Squats), Bosu Muscles Ball Work Knee drive cannot break 90 Weak Hip Flexor and Core Mountain climbers, Leg degrees Strength Raises, Banded Knee Drive Single-Leg Exercises Weak glute strength and Difficultly standing on one leg (Deadlifts, Squats), Bosu poor balance Ball Work, Glute Bridges  A SAMPLE WORKOUT PROGRAM TO KICKSTART YOUR JOURNEY ​This strength training program is designed to target the key muscle groups involved in running, including the quadriceps, hamstrings, glutes, core, and calves. Performing these exercises once a week can help runners build strength, improve running economy, and reduce the risk of injury. Notes: Each exercise should be performed with proper form and control, focusing on quality over quantity. Rest for 30-60 seconds between each set and exercise. Adjust the weights and repetitions based on your individual fitness level and progression. Ensure proper warm-up before starting the workout, and cool down with stretches focusing on the muscles worked. This is a 30-minute workout that should be repeated once a week. Since it is only once a week, it is easy to maintain throughout your entire running journey. If you are new to strength training, start with bodyweight exercises and gradually increase the load each week as you become more comfortable. If you are experienced, find a weight that challenges you but doesn't compromise your form. It's important to prioritize proper technique over heavy weights to prevent injuries and maximize the effectiveness of the workout.  STRENGTH TRAINING PROGRAM Exercise Set Reps Description Stand with feet hip-width apart, squat down as if sitting back into a chair, then return to standing Goblet Squats 3 8-12 position. Optional: Hold a dumbbell or kettlebell tight to your chest as you squat. Step forward with one leg, lowering your body until both knees are bent at 90-degree angles, Reverse 3 8-12 then return to starting position and switch legs. Lunges Optional: hold one or two dumbbells down by your side. Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the Glute Bridges 3 10-15 top, then lower back down. Optional: Hold a dumbbell over your lap. Lie on your back with your arms over your shoulders and knees over your hips. While 20-45 pressing your low back into the floor, lower Deadbug 3 sec opposite leg and arm to the floor. Return to centre then repeat on the other side. Optional: lift head and shoulders off the floor. Placing a hand on to the wall for support, lift one Single leg calf leg. Rise up onto the balls of your foot on the 3 10-20 raise standing leg , then lower back down. Optional: hold a weight in the opposite hand  INVEST IN YOUR SUCCESS In the world of running, strength training is often viewed as an optional extra, overshadowed by logging more hours. It's important to recognize that strength training does not take away from your running; rather, it complements it. By targeting key muscle groups involved in running you can improve running economy, and reduce the risk of injuries. Whether you're a beginner or a seasoned runner, dedicating just 30 minutes once a week to strength training can yield significant benefits. If you're new to strength training or unsure where to start, don't hesitate to seek guidance from a qualified professional, such as a personal trainer or physical therapist. They can tailor a program to your specific needs and goals, ensuring that you train safely and effectively. Remember, your running journey is a marathon, not a sprint. By investing in strength training, you're investing in your long-term success as a runner. Your stronger, faster, and more resilient self awaits on the other side. NOT SURE YOU CAN DO IT ON YOUR OWN? WE CAN HELP YOU IF... You want a program tailored to you You want someone to guide you You are worried about hurting yourself You want to decrease your chances of getting injured You want to move well and free without pain You want to improve your performance WHY CHOOSE US ? Work with the top personal trainers in the National Capital Region to reach your fitness goals Flexible scheduling 30 minute sessions Custom programs Small, private gym 1-on-1 personal training ACHIEVE YOUR OPTIMAL PERFORMANCE WITH US 1. Book a free consultation here 2. Get your first 8 sessions for $96 3. Get 10% off long-term personal training packages* *Terms and conditions apply TRY IT OUT! 8 SESSIONS FOR $96  REFERENCES Prieto-González, P., & Sedlacek, J. (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes' Performance and Selected Anthropometric Parameters. International Journal of Environmental Research and Public Health, 19(17), 10773. https://doi.org/10.3390/ijerph191710773 Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: A systematic review, qualitative analysis and meta-analysis. British Journal of Sports Medicine, 52, 1557-1563. Bertelsen, M. L., Hulme, A., Petersen, J., Brund, R. K., Sørensen, H., Finch, C. F., Parner, E. T., & Nielsen, R. O. (2017). A framework for the etiology of running-related injuries. Scandinavian Journal of Medicine & Science in Sports, 27(11), 1170-1180. https://doi.org/10.1111/sms.12883 Leetun, D. T., Ireland, M. L., Willson, J. D., Ballantyne, B. T., & Davis, I. M. (2004). Core stability measures as risk factors for lower extremity injury in athletes. Alexander, J. L. N., Barton, C. J., & Willy, R. W. (2020). Infographic. Running myth: Strength training should be high repetition low load to improve running performance. British Journal of Sports Medicine, 54, 813-814.