A missing piece of a runners training program

In the world of running and endurance sports, the integration of strength training into a regular fitness routine is not just beneficial; it’s essential. This article delves into the importance of strength training for runners, exploring how it enhances performance, the most effective approaches to take, and specific methods that yield the best results.

The Significance of Strength Training for Runners

Strength training goes beyond merely increasing muscle mass; for runners, it’s a critical component in improving overall performance, efficiency, and reducing injury risk. By focusing on core strength, lower body power, single-leg stability, and explosiveness, runners can significantly enhance their running mechanics. This not only leads to faster and more efficient running but also plays a vital role in injury prevention by ensuring the body can handle the repetitive impact of running.

Triple Extension: A Key Focus

A particularly effective method within strength training for runners is the emphasis on triple extension. This concept mirrors a critical moment in running – the propulsion phase, where the back leg pushes off the ground. Triple extension involves the simultaneous extension of the ankle, knee, and hip joints. This action is fundamental to creating a powerful stride transition, thereby enhancing the force generated with each step.

Practical Applications of Triple Extension

Incorporating triple extension into your strength training regimen can be transformative. Here are some practical exercises that focus on this concept:

Wall Load and Lift

This exercise is incredibly versatile, making it suitable for warm-ups, strength sessions, or even as a drill to refine triple extension coordination. It helps in reinforcing the proper alignment and mechanics needed for an effective push-off in running.

Explosive Deadlifts

By incorporating speed and explosiveness into traditional deadlifts, this exercise bridges the gap between standard weightlifting and running mechanics. It emphasizes the power generation aspect of the triple extension, crucial for improving running speed.

Kettlebell Swings

A staple in many strength training programs, kettlebell swings can be particularly beneficial for runners when modified to mimic the running dynamics. By using lighter weights and focusing on swift extension at the hips, knees, and ankles, this exercise directly translates to improved running performance.

Why Strength Training Matters

The benefits of strength training for runners are multifaceted. It’s not just about running faster; it’s about running smarter. Strength training:

Improves Running Economy: By increasing muscle strength and power, runners can achieve greater efficiency, meaning they use less energy to maintain the same pace.
Enhances Endurance: Stronger muscles can handle the demands of long-distance running more effectively, delaying the onset of fatigue.
Reduces Injury Risk: A well-rounded strength training program increases muscle and joint resilience, making runners less susceptible to common running injuries.

Conclusion

Incorporating strength training into a runner’s regimen is crucial for enhancing performance, efficiency, and injury prevention. Focusing on exercises that promote triple extension can significantly improve the power and mechanics of a runner’s stride. By embracing a comprehensive strength program that includes exercises like wall loads and lifts, explosive deadlifts, and kettlebell swings, runners can unlock their full potential. Ultimately, strength training is not just a supplement to running; it’s a cornerstone of a well-rounded running program.

The Secret to Recruitment for College Sports

College coaches are most concerned with keeping their jobs or earning job opportunities at more prominent programs.

If your athlete can help a college coach with either, a scholarship may be coming their way!

On the other hand, coaches hate inconsistency. When talented players cannot play consistently, a coach can’t trust that they can win consistently, and inconsistent winning equals a lack of job security.

What is the number 1 reason an athlete is unable to play? You guessed it, injury.

I remember speaking to a college football coach in Texas who told me that he would rather have a good player that is consistently healthy than a great player who is injury prone. He went on to say that he likes players who overcame an injury and stayed healthy afterward. To the coach, this indicated a strong work ethic and resilient mindset.

A comprehensive strength training program is best for athletes to stay healthy or overcome a lengthy injury history. This is a large component of the sports physical therapy process in Bethesda and McLean. Now that summer is here, this is the perfect time for your athlete to get started!

But finding the best strength training solution can be challenging. You should look for three things in your athlete’s strength training program.

Qualified and Experienced Coaches: Look for coaches with a track record of working in your athletes’ sport or discipline. They should demonstrate a strong understanding of exercise science and sport-specific training.
Individualized Program Design: A quality strength training program is tailored to the specific needs and goals of the athlete. Look for programs that start with an individualized assessment to identify strengths, weaknesses, and areas of improvement. The program should be designed to address your athlete’s unique characteristics.
Goal Alignment: Your athlete’s strength training program should align with their goals and sport. Look for programs that incorporate exercises, training methods, or progressions relevant to your athlete’s sport.

Are you interested in finding the best summer training program for your athlete? Contact us!

Most People Forget This Part of Their Recovery

Recovery is a buzzword nowadays, and entire industries (outside of just sports physical therapy) have sprouted up to help athletes and weekend warriors improve their recovery from sports, challenging workouts, and injury. Foam rolling, compression garments, Theraguns, supplements, and cryotherapy (see a previous article I wrote here) are just some of what you may find.

Professional athletes like Tom Brady have gotten in on the action as well. He created his company, TB12, which focuses on “facilitating muscle recovery, injury prevention, and improved performance for anyone with an active lifestyle.”

Like many other approaches to recovery and health improvement, Tom emphasizes the importance of nutrition and sleep. People have argued about the finer details of how he approaches nutrition, but I’ll leave that to the internet to discuss.

One major factor is commonly forgotten despite all this information about optimizing recovery and performance.

Our environment.

The environment is critical to our overall well-being and can significantly impact our body’s ability to heal itself. Our bodies are very complex and constantly respond to their surroundings. Research has shown that environmental factors such as temperature, noise, and light affect our mood, stress levels, and immune systems.

Physical therapy and dealing with an injury is a stressful and anxiety-inducing experience, and a calming environment can help to reduce these negative emotions. Studies have shown that exposure to nature, such as greenery and natural light, helps to reduce stress levels and improve overall well-being. Exposure to sunlight and fresh air has also been shown to boost the immune system and help the body heal faster.

Tips for Creating a Healing Environment

Choose the proper lighting.

Natural light is the best option, so try working or relaxing in an area near a window. If natural light is not possible, consider investing in full-spectrum lighting to mimic natural light.

Incorporate nature.

Consider incorporating plants, flowers, and other natural elements into your office or areas you relax.

Rest in organized places.

This is especially true when recovering from an injury. So much is out of our control as we wait for the body to heal, and research suggests that a clean and organized space reduces anxiety and promotes a sense of control. Keep your recovery area free of clutter!

Looking for ways to speed up your recovery from training or injury? Contact us to learn more!

What Sprinters Teach Distance Runners

Our physical therapists in Bethesda commonly teach sprinting drills to both distance runners and field sport athletes.

Although distance running and field sports are very different activities, sprinting drills help to correct running form within both groups of people and make a positive impact throughout the physical therapy process.

For runners, sprint training teaches the body to move fast. The greater the speed is that a runner is capable of running, the easier it is to run fast for extended periods of time.

For example, if someone wishes to run a marathon in 4 hours or less, this person needs to average 9:09 minutes per mile. Prior to incorporating sprint training into their routine, this person may have been capable of running 14 mph at maximum speed. After sprint training, this person is now capable of running 15 mph at maximum speed. Due to having a faster maximum speed, running a 9:09 minute mile is now less taxing on the body, therefore requiring less energy to sustain this pace.

For distance runners and field sport athletes, sprinting improves running technique by forcing an individual to pick their hips and knees up in front of their body to larger degree. This helps to change the common habit of kicking legs far behind the body, resulting in further compensations that increase the risk for hamstring injuries among many others.

Check out the video below to learn more about how we coach running technique here at Cohen Health in Performance Bethesda!

Why Powerlifters Don’t Move Laterally

As most physical therapists will tell you, powerlifters typically do not demonstrate great multidirectional movement skills. Why would they?

Training for any sport is all about specificity.

The goal of a powerlifter is to squat, deadlift or bench press more weight. Their training reflects this and as a result, they become better at those lifts. Any movement qualities that do not contribute to helping perform in these lifts are likely to suffer because they are not useful to the sport.

In fact, any unnecessary movement may be detrimental to their sport because it takes energy away from what is most important.

One way to prevent unnecessary movements from occurring is to reduce the capability of doing so in the first place!

Elite level powerlifters often do not even possess the prerequisite movement capabilities to efficiently move laterally. That wouldn’t be helpful to their performance!

The highest level of performance in any sport often requires physiological adaptations that set the body up for the greatest level of success in that specific activity. Many times, this means that unrelated movement capabilities will diminish.

While this is helpful for short term performance, when taken too far, a reduction in movement options can increase the risk for injury. A lack of movement capabilities results in a limited number of ways the body can minimize physical stress.

How do we know that the body has lost too many movement options? Overuse injuries begin to accumulate, and signs of discomfort start to present themselves.

The best solution for any athlete looking to improve their performance in particular sport is to visit a professional that can assess their capabilities and personal risk profile. Our team of Doctors of Physical Therapy at Cohen Health and Performance specializes in just that.

Make the most of your visit: 3 questions to ask your physical therapist

Whether you’re attending in-person or virtual physical therapy, your success largely depends on how engaged and involved you are in the process. A physical therapist’s role is to identify issues, develop a personalized treatment plan, and guide you toward recovery. However, as the patient, your active participation is just as crucial. Asking the right questions during your sessions can empower you to take control of your health and recovery journey.

Here are three essential questions to ask your physical therapist to ensure you get the most out of your sessions in McLean or Bethesda.

1. Why Did This Happen, and How Can We Prevent It from Happening Again?

One of the key goals of physical therapy is not just to treat the symptoms but to address the root cause of your pain or injury. Whether it’s a recurring injury, chronic pain, or post-surgery rehabilitation, understanding *why* the issue occurred in the first place is crucial to preventing it from becoming a long-term or recurring problem.

By asking your physical therapist about the underlying cause, you’ll gain insights into the factors that contributed to the issue—whether it’s poor posture, repetitive strain, muscle imbalances, or even lifestyle habits. With this knowledge, you and your PT can develop a plan to not only treat the current problem but also take proactive steps to ensure it doesn’t happen again. This might include correcting your movement patterns, strengthening weak areas, or making adjustments to your daily activities.

2. What Should I Be Doing at Home to Support My Recovery?

Physical therapy sessions are often limited to a few hours per week, but your recovery continues long after you leave the clinic. The majority of your time will be spent outside of the physical therapist’s office, which is why it’s critical to know what exercises, stretches, or adjustments you should be doing at home.

Ask your physical therapist for a clear and detailed home exercise program that complements your in-person treatment. This plan should be tailored to your specific needs and capabilities, ensuring you’re doing the right movements to support your progress. A good physical therapist will not only show you the exercises but also explain why they are important, how to perform them correctly, and how often you should do them.

On the flip side, it’s equally important to know what not to do. Certain activities or movements could slow down your recovery or even worsen your condition. By clarifying both the “dos” and “don’ts,” you’ll feel more confident in managing your rehabilitation at home.

3. How Can You Measure and Ensure I’ll Make Progress?

The ultimate goal of physical therapy is to make meaningful progress toward your recovery goals, whether that’s reducing pain, improving mobility, or returning to your favorite activities. However, many healthcare systems focus on generic benchmarks, such as returning to basic activities of daily living (ADLs) or reaching a general “baseline.”

While these objectives are important, physical therapy should go beyond just meeting minimum standards—it should be about helping you achieve your personal goals. By asking how your progress will be tracked and measured, you set the expectation that the focus is on your individual needs, not just generalized outcomes set by insurance companies.

Your physical therapist should provide a clear roadmap for your recovery, outlining the specific milestones and indicators they’ll use to track your progress. This could include improved range of motion, increased strength, reduced pain levels, or functional abilities tied to your lifestyle. Regular check-ins and reassessments will ensure that your treatment stays on track and is adjusted as needed.

Physical therapy is a partnership, and the more actively engaged you are, the better your results will be. By asking thoughtful questions and staying informed, you’ll not only deepen your understanding of your treatment plan but also enhance your ability to manage your health outside of therapy sessions.