Strength and Conditioning for Runners, Why do we recommend it?
What are the most common running related injuries?
Running is a great form of exercise, but it can also lead to several common injuries, particularly when athletes overtrain and do not complement their running with strength and conditioning. Here are some of the common runner’s injuries that we see, if you’re a running, how many have you experienced?
1. Runner’s Knee (Patellofemoral Pain Syndrome): This is characterised by pain around or behind the kneecap. It's often caused by overuse, misalignment of the bones, or muscle imbalances.
2. Shin Splints: This refers to pain along the shin bone (tibia) and is commonly experienced by new runners or those increasing their mileage too quickly.
3. Achilles Tendinopathy: This is caused but acute overload, muscle fatgiue or blunt force. It is thought to be characterised by inflammation but more recently it is thought to be caused by molecular changes where the tendon is in a cycle of dysrepair. In acute cases runners may experience pain around the tendon when running (this can be at the beginning of a run, then settle, then reappear, particularly in the hours after). You may also experience pain and stiffness along the tendon in the morning. In chronic cases, there may be thickening around the tendon.
4. Plantar Fasciitis: This is the inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It causes a stabbing pain that usually occurs with the first steps in the morning.
5. Iliotibial Band Syndrome (ITBS): The IT band is a ligament that runs along the outside of the thigh, from the hip to the shin. ITBS is caused by irritation of this band and is characterised by pain on the outside of the knee.
6. Stress Fracture: These are tiny cracks in a bone caused by repetitive force or stress. They are common in runners who increase their mileage too quickly.
7. Hamstring Injuries: The hamstrings are the muscles along the back of the thigh. Overuse or overstretching can lead to strains or tears in the hamstring muscles.
8. Ankle Sprains: These occur when the foot twists or rolls, forcing the ankle joint out of its normal position. In running, this can occur when stepping on an irregular surface.
9. Muscle Strains: Strains in muscles like the calves or the quadriceps are common in runners, often due to overuse or failing to warm up properly.
Preventing these injuries often involves a combination of:
1. Strength training, this is extremely important and the most important component of reducing running related injuries.
2. Gradual increase in running distance and intensity to avoid overuse
3. Optimised running technique and biomechanics
4. Flexibility exercises, such as stretching, yoga or foam rolling
5. Appropriate footwear that provides adequate support
6. Adequate rest and recovery between running sessions
It’s important to listen to your body and address any pain or discomfort early to prevent further injury. If a running injury occurs, it's best to apply the RICE method (Rest, Ice, Compression, Elevation) in the initial stage, assess the severity of the injury, and see a physiotherapist. Cross-training and alternative exercises can also help maintain fitness while recovering from injury. Remember, a thorough assessment, personalised strength or rehabilitation program and a return to running plan is really important and can get you back to running as quickly as possible.
What are the benefits of Strength and Conditioning for Runners?
Improved Running Economy
Research shows that strength training, particularly exercises targeting the lower body and core muscles, can enhance a runner's running economy. Greater running economy means that a runner can maintain a given pace with less energy expenditure, leading to improved performance in races and training sessions.
Increased Muscle Strength and Power
Scientific studies have demonstrated that strength training can increase muscle strength and power in runners. Stronger muscles are better able to generate force, resulting in improved stride length, faster turnover, and greater overall running speed.
Injury Prevention
Evidence suggests that strength and conditioning training can help reduce the risk of overuse injuries in runners. By strengthening muscles and improving joint stability, runners are better equipped to withstand the repetitive stresses of running and are less likely to experience common running-related injuries.
Improved Muscular Endurance
Studies have shown that resistance training can improve muscular endurance in runners. This can translate to better performance in longer distance races, as runners are able to maintain their pace for a longer period of time before fatigue sets in.
Enhanced Neuromuscular Coordination
Strength training can improve neuromuscular coordination and control, helping runners move more efficiently and minimising energy leaks during running. Improved coordination can lead to better form, reduced risk of compensatory movements, and enhanced overall performance.
Beneficial Adaptations at a Cellular Level
Strength and conditioning training can stimulate beneficial adaptations at a cellular level, including changes in muscle fiber composition, mitochondria density, and enzyme activity. These adaptations can improve endurance, recovery, and overall athletic performance in runners. By incorporating evidence-based strength and conditioning protocols into their training routines, runners can experience these scientifically validated benefits and take their performance to the next level while minimising the risk of injuries. It is essential to design a program that is specific to individual needs and goals, seeking guidance from qualified fitness professionals when necessary.
Home Visit Physiotherapy for Runners of all levels
If you are struggling with a running injury or niggle, our specialist Musculoskeletal Physiotherapists are on hand to diagnose your injury, explain to you the potential causes and guide you through a personalised rehab program to get you back on the road.
