Daily Tips and Advice
Strength Training and Running
Posted 3 years ago
Strength Training and Running
I read this piece today and thought it was of interest.
Coach Jay Johnson is well known across the internet and in the States as a running coach.
He has a good website found here with plenty of running related info, have a look:
Anyway here's the piece in I mention:
Note what he says about strength and injury prevention.
Then like he says, take your time, make logical progressions in loading...
Oh, and do it under the guidance of a good Strength & Conditioning coach!
"The weight room is where many athletes go with the intent of getting stronger. Some runners correctly make the connection that a strong body should decrease the chance of injury.
The problem is, most people don’t have the functional strength and mobility needed to safely train in the weight room. Plus, there is the issue of time - you spend more time in your run/weight room combo than you would if you did if you did a running workout and then some strength work at the track or trailhead.
Also, the weight room work is hard to quantify. If you work with a coach and expect to improve while crushing your weight room workouts 2-3 times a week, you can’t expect the running workouts to go as well. More importantly, you could get into an overtraining cycle because the intensity of the weight room work alongside the running training is simply too much for you to handle.
Every athlete I coach does the lunge matrix (LM) before every run. There are 50 lunges total and that means, for the first month or so, this work is a great strength stimulus for the athlete, in addition to being one of the best ways to get ready for a run as the LM has you moving in all three planes of motion.
The next concept you need to consider is the “weight room without walls” concept that coach Vern Gambetta has not only coined but uses with most of the teams and athletes he coaches.
The idea is simple. You can progress from functional movements to body weight movements (such as body squats and various lunging routines), then external loads that you can bring to the track or trailhead, such as medicine balls and kettlebells.
I do not like athletes taking the time to go from the end of the run to another place to do their strength work when they can do it right after the run, at the place they started the run. Obviously there are instances where you would start and finish a run from a health club or gym, but the idea that you have to knock out some reps of bench press because the opportunity is there is incorrect.
So here’s the deal. The progression is functional strength, body weight strength, light external loads (med balls), medium external loads (kettlebells), heavy external loads.
Most busy adults, most growing high school runners and many collegiate runners who are balancing school, training and a social life, are not going to get through this progression until they’ve trained for several years. There is so much to be done before you go to heavy external loads.
If you love the weight room, find a coach who can help you implement that work into your training in a way that adds to but doesn’t take away from your running training."