Long distance running is an endurance sport that requires a lot of dedication and hard work. While many runners focus solely on running to improve their performance, incorporating strength training into their routine can have numerous benefits. In this blog post, we will discuss the benefits of strength training for long distance runners, 3 common overuse injuries suffered by long-distance runners, and some simple strengthening exercises that can be performed to help prevent injury and improve performance.
Strength training is an essential component of a long-distance runner's training program. It can improve running performance, increase muscle strength, and help prevent injury. The repetitive nature of running can lead to overuse injuries, such as IT band syndrome, runner's knee, and shin splints. However, strength training can help reduce the risk of these injuries by improving the strength and flexibility of the muscles used in running.
IT band syndrome, runner’s knee and shin splints are all common overuse injuries among the runner and athlete populations. Let’s break these injuries down a little bit:
The IT (iliotibial) band is a thick band of tissue that runs from the hip to the knee, and when it becomes tight or inflamed, it can cause pain on the outside of the knee. Once inflamed, the pain may be more pronounced during activities such as running, walking, or climbing stairs.
Runner's knee, also known as patellofemoral pain syndrome is characterized by pain around or behind the kneecap, especially when bending the knee or climbing stairs. Runner's knee can be caused by a variety of factors, including overuse, muscle imbalances, and problems with the alignment or tracking of the kneecap.
Shin splints are characterized by pain along the shinbone (tibia), usually on the inside edge. Shin splints can be caused by repetitive stress on the shinbone and the muscles, tendons, and tissues surrounding it. This can occur due to factors such as overuse, improper footwear, muscle imbalances, and running on hard or uneven surfaces.
It is important to address the underlying causes of the aforementioned injuries in order to prevent them from becoming a chronic issue.
Evidence supporting the benefits of strength training for the long-distance runner:
A systematic review published in the Journal of Strength and Conditioning Research analyzed 28 studies on the effects of strength training on endurance running performance. The review concluded that strength training can improve running economy, time to exhaustion, and maximal oxygen uptake, all of which are essential components of long-distance running performance.
Another study published in the Scandinavian Journal of Medicine & Science in Sports found that runners who performed strength training exercises twice a week for six months had a significant reduction in the incidence of overuse injuries compared to a control group that did not perform any strength training. The strength training exercises included squats, lunges, calf raises, and single-leg balance exercises, which targeted the muscles used in running.
Incorporating strength training into a running routine can also help correct muscle imbalances that can lead to injury. For example, weak glute muscles can lead to IT band syndrome, while weak calf muscles can lead to Achilles tendonitis. Strengthening these muscles can help prevent these injuries from occurring.
A study published in the Journal of Strength and Conditioning Research found that runners who performed strength training exercises twice a week for six weeks had a significant improvement in running mechanics, which could help reduce the risk of injury. The strength training exercises included single-leg squats, lunges, and calf raises.
Strengthening exercises that can be performed at home without any equipment:
Squats
Lunges
Calf raises
Split squats
Single Leg RDL’s
It is important to note that strength training should be done in conjunction with a proper warm-up and cool-down routine to prevent injury. It is also recommended that runners work with a certified strength and conditioning specialist or a physical therapist to develop a strength training program that is tailored to their specific needs and goals.
In conclusion, strength training can improve long-distance running performance and reduce the risk of injury by improving muscle strength, flexibility, and correcting muscle imbalances. By incorporating strength training into their routine, runners can stay injury-free and continue to train without interruption.
Citations:
Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The effect of strength training on performance in endurance athletes. Sports medicine, 47(8), 1631-1650.
Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British journal of sports medicine, 48(11), 871-877.
Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British journal of sports medicine, 52(24), 1557-1563.
Mikkola, J., Vesterinen, V., Taipale, R., Capostagno, B., Häkkinen, K., & Nummela, A. (2011). Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of sports sciences, 29(13), 1359-1371.
Sáez-Sáez de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? A meta-analysis. Journal of science and medicine in sport, 13(5), 513-522.