Now the weather is improving, the days are getting longer and the temptation to get outside is increasing, you might be tempted to get outside and start running again. As personal trainers, we’re all for this - the cardio you do outside leaves more time for us to focus on technical work in the gym!
But… We have to give you some advice, because if you don’t approach it correctly, running can be a one-way ticket to injury. There’s a bit of a saying in fitness…
‘You should get fit to run, not run to get fit’
That’s not to say running is bad - far from it. Just running if you’re not physically prepared for it can be a big problem for people. In this blog post, we’re going to give you advice on how to prevent running injuries with an effective strength training approach.
It’ll prepare your body for running, and will help you stay injury free as you get outside and rack up the miles!
Frequency of running injuries
When studied, researchers found 20.1% of recreational runners will suffer a running related injury. Further research suggests around 7.7 injuries per 1000 hours spent running.
These injuries were generally found in the connective tissues of the ankles and knees, so we have to look at protective measures for these areas. It means we have to focus on exercises that build stability and offer a level of protection under fatigue.
We know that strength training can be very helpful when it comes to mitigating the landing forces in the knees. This increased stability through training has an impact through the rest of the body as well, because limbs work in chains, with the joints forming those links. If you prevent impact in one of them, you help them all.
Reducing running injury through core strength
The core is integral when it comes to strength, health and fitness. Almost all exercises, movements and performances have a heavy core involvement, so we need to make sure it’s strong in several planes and directions.
The problem is core training is often done really poorly, with no real thought or process behind it. Here’s what Bliven and Anderson, the authors behind this piece on core stability training had to say about making core training effective…
‘A multifaceted approach is recommended utilizing tests for muscle recruitment, endurance, neuromuscular control, and fundamental functional movement patterns. Core stability should be trained in a progressive fashion, beginning with local muscle recruitment, moving to core stabilization in a variety of postures, and then transitioning into total body dynamic movements.’
You could summarise this by saying keep your movements progressive and varied. Crunches alone just won’t cut it!
Strength training exercises to prevent running injuries…
These are exercises that will help you to prepare your body for running. You’re not looking to build outright strength and size here, so focus on hitting good form and reps for time. I’d suggest 30-60 second long sets of each…
Dumbbell Step Ups (30 seconds per leg)
Side plank clamshell (30 seconds per side)
Calf raises (30 seconds)
Kettlebell swings (30 seconds)
Front squats (45 seconds)
Swiss ball roll outs (30 seconds)
Perform these exercises in a circuit 2-3 times per week, and build up your running mileage gradually, adding around 1/4 of a mile per week in your running distance length. Start with an amount you can comfortably do, then build up. This slow approach might make you think it’s taking too long, but you’d rather that than get injured!
If you want help with your health, AdMac Fitness is the place to go!
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health and fitness. With our guidance you can see your health and fitness reach new levels!
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.