Advance Performance Run Hub – Are you strong enough to run?
So, runners…. they are an odd bunch, aren’t they?? J Firstly, a large majority of runners seem scared stiff of the gym and lifting weights (and scared of becoming stiff!), even though there is a huge body of evidence (refs) to support strength training and the subsequent improvements in running performance. Also, a runner’s skill training and conditioning is the same modality as the sport, always in a specific block of training, something that contradicts the rules of dynamic correspondence and periodisation models (Verkhoshansky, 2009).
To create locomotion, the body is required to produce force (think Newtonian Laws of motion). Strength training will unleash a catalyst of adaptations for force generation, additionally, and essential for distance runners, it supports the enhancement of running economy (a determinant of running performance alongside VO2 max and the athlete’s velocity at VO2) via neurological adaptations (the collective term for motor unit recruitment, rate coding, synchronisation; likened to updating your iPhone software), increased relative hypertrophy and/or changes to the passive tissues to utilise elastic energy (Arampatzis et al., 2006), whilst also reducing the likelihood of musculoskeletal injuries (Barnes et al., 2015).
Unfortunately, the majority of running publications, whilst supporting the use of strength training, muddy the waters somewhat with a distinct lack of evidence-based recommendations, making it difficult for runners to know who/what to believe. Having read one such publication recently, I feel there are a few myths that need debunking.
‘Core stability training will improve my running performance’
Errr no… there is zero evidence to support this, whilst also a lack of a definition of the word core. Now if we are referring to core strength, this is a different argument, however, for this strength coach, core strength training is integrated into almost every lift, and strength coaches would refer to this as inter or intramuscular coordination. Therefore, there is no need to isolate the core (as core stability training was designed to simply activate the deep core musculature, while negating force production from the larger muscles) so why waste your time? Moreover, core stability training was originally devised to treat low back pain, the jury is still out debating whether that works!
‘Stretching is an essential part of my training’
This often confuses me, any strength coach worth their salt initially builds a profile of their athlete, first by undertaking a needs analysis of the sport and then again for the individual athlete, which will highlight gaps and areas to work on. Having done this several times, I fail to understand why runners would chase increased flexibility or mobility (these are different qualities/capacities yet seem to be used interchangeably), as there is simply no benefit to running utilising large ranges of motion, in fact this would contribute to an increased metabolic cost, something runners most certainly do not want! Moreover, there is zero evidence to support stretching and improved performance or reduce musculoskeletal injury risk. Furthermore, and I think is noteworthy, to increase tissue length requires a hell of a lot of time (and effort), something I’m consistently told runners do not have!
‘Strength training will make me bulky/stiff/slow’
This is a contentious topic and one that I feel is thrown about by runners who simply dislike lifting (or the thought of lifting as runners that I work with start to love it!). Most runners are built for running, i.e., they have certain physical characteristics that make them more predisposed to be effective runners, meaning they may find putting on muscle difficult. They also, most probably, aren’t going to have the time or want to complete the training volume required to increase muscle mass to an extent that will slow them down, but this would only happen with a reduction in relative strength! Regular, consistent strength training (with intent!) will support every runner from both a performance and prophylactic perspective.
The issues above, coupled with the fact that Surrey seems to be awash with competitive runners, brought us to set up the Run Hub, alongside Ry at Dirty Runners, and Lucy B, nutritionist, and sports therapist, a one stop shop for all your running training needs. We already have a fantastic following of competitive and recreational runners alike (feel free to download our presentation from our recent workshop here), with a view to expanding that to the wider running community, making the Run Hub the number 1 provider of running S&C in the south.
For more information and a comprehensive athlete profile, get in touch with us today.
