Combining Running with Strength Training Regimens!

Combining Running with Strength Training Regimens

From conversations with customers at work and just through casual running conversations with folks I tend to get a common issue that tends to happen to them after running after an extended period of time and that issue is some sort of running pain.
Of course when it comes to running not everyone is created equal so they may experience pains in the ‘back of the foot,’ ‘shin pains,’ or ‘knee pain.’  The issues could come from improper running form, old and worn down shoes, or possibly doing too much, too fast. 

Through my own experiences however, I have learned to prevent the types of running pains some experience is including lifting regimens with your running.  In this article I will cover each main muscle group in your legs, the benefit of training each one, and a type of workout you can do to better strengthen them.

Quads – The quadriceps muscle is the largest muscle group in your body.  It helps extend your knee, so of course strengthening this muscle will help protect or knees or in other prevent what a lot of people suffer, “Runner’s Knee”   Provides stability when running, one of the main muscles used for uphill running, also the main muscle used for sprints.  

            Exercise:  Squat

Starting Position- Begin with your feet directly under your hips and hands by your sides.

To perform- Keeping the majority of your body weight on the heels, begin to sit down as though sitting on a chair. Keep your back as upright as possible. Go as low as you feel comfortable, pause, and return to start.

Tips and Techniques-

 

– Inhale as you squat down. Exhale as your lift back to start.

– Don’t allow your knees to extend past your toes. If it does, move your body weight back on your heels more.

– Only allow the knees to bend to a 90 degree angle. No lower.

– Pause slightly at the bottom of your squat. This makes the quad exercise more intense.

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Hamstrings – Helps maintain a longer stride while running and delays fatigue, especially in longer runs.


                    




    Exercise:  Single Leg Deadlift:
                       

1.  Stand holding a dumbbell in front of your standing legs thighs. Left hand can be placed under the left side of the dumbbell and right hand should be placed under the right side of the dumbbell.

2.  Place your left or right leg out behind you. Toes can be touching the floor behind you or be lifted
completely off the floor to make the lift harder.

3.  Keeping your shoulders back, abs in and the back straight, bend from the hips and lower the dumbbell towards the floor.

4.  Lower down to mid shin level. You wont be able to touch the floor with a dumbbell like you would with a barbell due to the weight plates on a barbell making it sit higher when on the floor. When the dumbbell reaches knee level you will need to bend your knees slightly until you reach mid shin level.

5.  Keep everything tight with your back rigid (no rounding) and eyes looking forward and explode up through your heels to the starting position. Repeat for opposite leg.
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 Calf Muscles – Calf muscle is essential for raising the heel (back) of your foot.  It also not only prevents ankle sprains but also provides your ankles with a wider range of motion when running.  If you ever experience any ankle or pains in the heel of your foot, it tends to be from having weak calf muscles.


                        Exercise:  Calf Raise

-Stand with ball (front) of foot on step, heel (back) of foot lowered
                           -Raise your heels a few inches and hold the position for a second
                            -Slowly lower heels back to the starting position

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Groin Muscle - having a strained or torn groin muscle can restrain you more from moving your thigh muscles in different directions, as well as inhibit your ability to run at a faster pace.

Exercise:  Side Lunge

               1 -Stand with your feet together and arms at your sides.
              
               2 -Take a wide step out to the side with your right foot

               3 -Sit your hips back until your right knee is bent at a 90-degree angle

               4 -Press up with your right foot, while bringing your left leg in to return to the starting position
               5 -Switch legs and execute the movement on the left side.

               6 -Repeat the side lunge for 3 sets of 15 on each side

        

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Through reading this you should now hopefully have a better understanding of each leg muscle group and the importance of training each one.  Combining strength training with your current running program will enhance your performance, as well as prevent potential injuries that may inhibit your ability to perform at a high level.  Personally I have definitely noticed better run times since 'mixing things up' and leading to competition I anticipate only to continute to improve.

Thanks for reading.....Comments much appreciated!

Take action, stay inspired!

-JustInspired Fitness


References:

Livestrong.com

http://fitness.zimtech.org/WeightLiftingForRunners.htm