Strength training for the endurance athlete
Running with poor form places an increase in stress on your body.
Three things we look at in the clinic when evaluating form are:
1. Are they symmetrical
2. Is the runners form biomechanically efficient
3. Is it placing minimal stress on the body
This often leads us to identify the biomechanical cause of any underlying issues/ symptoms. When running your body needs to absorb 2.5 times body weight on one leg. However, most endurance athletes neglect strength training.
For muscle endurance, you want high reps (15-20) and low weight. Below is example of a progression we do in the clinic is the following.
Once you have mastered the category for 3-4 weeks without onset of pain you can progress to the next.
Start with Open kinetic chain exercises involving the hip and stabilization of the back
Side leg lifts
Progress to Closed kinetic chain hip with core stabilization
Single leg Romanian dead lift
Rotational walking lunges with weight
Side lunge into overhead press
Lateral hip hike
Russian twist with weight
Planks with alternating leg extension
Front step up with overhead press
Progress to Plyometrics
Kettle bell swings
Alternating Plyometric Lunge
A and C skips
Power skip along a line
Cross arm skipping drills
Variations in weight and reps are catered toward the individual patients needs and sport. While we won’t guarantee it, most people will see changes in form and efficiency. If something is painful, or just pain doesn’t feel right back off or modify, just be sensible.