I was cheering on CHP’s own Dr. Elizabeth Farmer at the Marine Corps Marathon, and she absolutely crushed it!
As we watched runners pass throughout the race, I noticed all kinds of different running techniques. Some looked great, while others probably weren’t what we would recommend.
But here’s the interesting part. They all made it to the finish line.
It goes to show that your running technique doesn’t have to be absolutely perfect to be a successful runner. What matters is how well you’ve prepared your body to handle the demands of running.
At Cohen Health & Performance, this is something we emphasize when providing physical therapy for runners in Bethesda and McLean. Improving running mechanics can certainly be helpful, but building strength, improving load tolerance, and developing overall resilience are just as important.
Why Strength Training Matters for Runners
Running places repeated stress on your body. Every stride requires your muscles, tendons, and joints to absorb and produce force.
When your body is prepared to handle those demands, you’re better equipped to tolerate the stresses of training, even when your technique isn’t perfect.
That’s where strength training and cross-training come in.
Building strength helps your body tolerate more stress, improves resilience, and gives you a little more room for error when fatigue sets in or your technique starts to change.
Speed work also plays an important role. Running at faster speeds exposes your body to greater forces than slower, longer-distance running. Gradually introducing these demands helps prepare your body to tolerate the physical requirements of sprinting and faster running.
You Don’t Need a Complicated Strength Program
If you’re a runner looking to start strength training, you don’t need an overly complicated program.
A simple upper and lower-body split can be a great starting point. You can dedicate separate sessions to each area, allowing you to build strength without taking too much time away from your running.
For your lower-body workout, one approach is to organize exercises around pushing and pulling movements.
Pulling movements include exercises like deadlifts and Romanian deadlifts (RDLs), which emphasize the glutes and hamstrings.
Pushing movements include exercises like squats and leg presses, which place more emphasis on the quadriceps.
You can also combine single-leg and double-leg exercises to create a more balanced routine.
For example, you might pair a double-leg Romanian deadlift with a single-leg squat to a box. After completing a couple of rounds, you can switch to a single-leg bridge paired with a traditional double-leg squat.
This type of workout can take around 25 to 30 minutes while providing a good balance of lower-body strength exercises.
Building More Resilient Runners Through Physical Therapy
Strength training is only one part of a well-rounded running program.
Depending on your goals, training history, and injury history, your program may also include cross-training, speed work, and exercises that address specific areas of weakness.
This is especially important when recovering from a running injury.
At Cohen Health & Performance, our approach to physical therapy for runners in Bethesda and McLean goes beyond simply correcting running technique or treating the area that hurts.
We look at the bigger picture, including your strength, movement patterns, training demands, and ability to tolerate load. From there, we develop an individualized plan that helps you return to running while building the capacity to handle future training demands.
The goal isn’t just to become a better runner. It’s to build a body that can handle the demands of running, recover from training, and stay resilient over time.
Looking for Physical Therapy for Runners in Bethesda or McLean?
Whether you’re training for your next marathon, increasing your weekly mileage, or dealing with a recurring running injury, having the right strength and rehabilitation program can make a difference.
At Cohen Health & Performance, we provide individualized physical therapy for runners in Bethesda and McLean. Our team works with runners to improve strength, address movement limitations, build resilience, and help them return to the activities they enjoy.
If you’re looking for physical therapy for runners in Bethesda or physical therapy for runners in McLean, we’d love to help you build a program tailored to your training and goals.
