Kyle Dalmau (B.Pod, MAPodA)
Runners will often seek an opinion from their Podiatrist in relation to their injury history or in preparation for an upcoming goal or event. It is common for the patient to question the Podiatrist about their footwear, orthotics, structural abnormalities, injury management and running form. With our state-of-the-art 3D RunLab, it has never been easier to provide quick and accurate information about your gait in a clinical setting.
However, as important it is to have your structural features assessed, running is more than that. What is often missed by a lot of runners is what they are doing when they are not running. When your Podiatrist assesses you in relation to your running history and injury history, they will want to encompass a more global outlook that will, in addition to your structural assessment, include history taking of your training, load management and any cross training you do
Frequently it is observed across middle- and long-distance runners – whether they be at recreational level or seasoned competitive veteran’s – that they do not partake in an effective strength training program and often do not engage any strength training at all.
If you are a runner and do not perform strength training, this information may be of high value to you.
Strength training will improve your running economy (RE)
RE is measured by the amount of oxygen we use to maintain a steady velocity at submaximal running. RE can be improved by 6.5%-8.1% following a period of as little as 6 weeks of training.
Strength training will make you run faster
The improved RE allows athletes to reach a running velocity 14% quicker at their V02max. 3-5km time trials can be improved by 3% with 6 weeks resistance training.
Strength training needs to be heavy for significant results
Heavy resistance training results in neuromuscular adaptations within the muscle that improves running economy. This would involve exercises performed at >70% 1RM with low reps. Circuit based, or low weighted and high rep exercises do not engage the muscles to induce positive neuromuscular change associated with improved RE.
Strength training for runners will not bulk you up
When strength training is combined with existing running training, neuromuscular change occurs without muscle hypertrophy.
Strength training can improve your running times without increasing your training volume.
Improved RE and performance times can occur with existing running programs after 6 weeks of training. Studies show that individuals who only increase their running volume within the same period do not see an increase to their RE.
Strength training reduces overuse injury
It is well documented that strength training is used for the prevention and management of musculoskeletal injuries. However, when used to improve running performance, the main advantage is that improvements in times can be made without increasing running volume. The biggest risk for running injuries is running!
Strength training needs to be performed 2-3 x week, with 2 -4 lower limb exercises per session
To see the benefits of strength training, once a week is not enough to induce neuromuscular change. Single leg variations of exercises are best to complement running. A range of single joint and multi-joint exercises can be helpful. Strength training may be complemented by plyometric training.
Results would indicate that if strength training is ceased, RE will return to pre-training levels.
If you are interested in learning more about your running , the management and prevention of ongoing niggles and injuries, you may benefit from a 3D RunLab session at Melbourne Foot Clinic to have your running technique, structural issues and load management assessed.
Whether you are a beginner running for fitness or a seasoned veteran running competitively, there is always room to improve. Having a 3D RunLab assessment, we can accurately record your running economy, biomechanical features and loading patterns with the statistics that contribute towards it.
The process will include a full Podiatric screening, instantaneous feedback on running form and retesting under different variables. A full report with test results and a recommended training/treatment plan will be emailed to you following the session.