Have you ever seen a body builder run a marathon? No? Neither have we, but that’s not to say they couldn’t. The great thing about running is, all you need is a good pair of running shoes, your running kit and the pavement, (or trails, whatever you fancy.) But if we don’t need to be built like a body builder, do we really need big bulky muscles to carry us across the roads and trails? Bulky no, strength yes. Read on.
STRENGTHENING FOR RUNNERS IS ABOUT:
1. Decreasing Muscle Imbalances
Muscle imbalances do not just include imbalances between right and left but also imbalances between muscle groups. What does this mean? Some runners tend to have great strength in their hamstrings but can be relatively weak or too tight through the gluteal muscles. With an increase of training this imbalance becomes stronger and the Gluteals don’t fire up during the run the way they are meant to.
This loads up the legs, particularly the Quads, Hamstrings and Calves, which increases the risk of soft tissue injury. With isolated strength training we are able to recognise imbalances and are able to strengthen the right muscle groups. Once we are satisfied with the strength and engagement of these particular muscle groups, the focus should then turn to endurance, so that when we are out on the tracks and running for long periods, our muscles have the strength and stamina to last the distance.
2. Assisting the Ideal Running Posture
Successful running relies on good posture. To start off with great posture is easy but maintaining it to the end of the run is the challenge. With fatigue and a lack of core strength, comes unnecessary movements’ requiring more energy and we tire quicker. A strong core will help us maintain that beautiful posture and will make our run more efficient. By core we are not just talking about our Transversus Abdominis and Pelvic Floor but also the Gluteals and shoulder girdle.
Pilates is not only fantastic for rehabilitation but it is a great tool to give needed core strength and prevent injury. The exercises isolate muscle groups in order to strengthen weaknesses and eliminate imbalances. See Pilates not as another thing do fit into a busy day but rather as part of your running training.
Here a little example what a practical short session can look like.
a) Always start with activation exercises to bring your awareness to the muscles you want to engage and prepare the right muscles required. Start off with a simple bent knee fall out exercise to activate your t-zone.
The t-zone is your pelvic floor (only about 20% engaged) and your transverse abdominals (draw both hipbones towards each other and don’t let the ribs pop out; like zipping up a high waist tight pants).
b) Lay on your back with knees bent and feet on the floor. With the inhalation slowly lower one knee to the side and with the exhalation bring it back to centre. Swap legs with each repetition. Make sure that your t-zone is constantly activated and ribs are not popping out; slow steady and controlled movements with the breath; no shaking through the hips; the opposite knee stays up and does not move. From here you might want to add some abdominal curls. The aim is not quick, big movements rather demonstrate controlled movements with the breath initiated by the right muscles.
c) Lay on your back, feet bend hip width on the floor. Inhale t-zone, exhale engage the abdominals and let this draw ribs towards hips, inhale to slowly and with steady control, lower back down. Make sure to have the t-zone activate the entire time, the ribs are not popping out, the arms are wide and we don’t have any strain on the neck. Squeeze those abs to initiate the movement. To increase the intensity you might want to bring your legs into table top (90° angle thighs to upper body and 90° angle calves to thighs).
d) Lying on the back with feet hip width on the floor (the closer the feet are to the hip the more challenging the exercise will be). Performing pelvic curls you want to make sure that most of the movement is initiated by the gluts and not the hamstrings, so proper setup is a must. With the inhalation prepare the pelvis, meaning tilt the pelvis so the pubic bone is the highest point, to achieve this you will automatically activate your Glutes. With the exhalation squeeze the Glutes and roll up one vertebrae at a time. Inhale hold and squeeze at the top and exhale to slowly roll down. Make sure to squeeze the Glutes throughout the movement and make sure that the pubic bone is the highest point at all times. Stick to slow controlled movements with your breath. Additionally you might want to add little pulses at the top to really get those gluts burning. Consider side laying exercises as well. It is a beautiful way to learn about imbalances between left and right side and to strengthen accordingly.
e) One of my all time favourite exercises is the plank. It does not matter if you prefer planking with a long arm or on the forearms, it is a great full body exercise. Most importantly remember not to dip down through your shoulders or hips. Keep broad and strong across the shoulders, and elongate the spine keeping the head in a neutral position. (don’t drop the head). T-zone engaged and Glutes tight. Having all muscles fire together will make planking much easier and you will be able to sustain it for longer ( if that’s your goal.)
d) Lying on the back with feet hip width on the floor (the closer the feet are to the hip the more challenging the exercise will be). Performing pelvic curls you want to make sure that most of the movement is initiated by the gluts and not the hamstrings, so proper setup is a must. With the inhalation prepare the pelvis, meaning tilt the pelvis so the pubic bone is the highest point, to achieve this you will automatically activate your Glutes. With the exhalation squeeze the Glutes and roll up one vertebrae at a time. Inhale hold and squeeze at the top and exhale to slowly roll down. Make sure to squeeze the Glutes throughout the movement and make sure that the pubic bone is the highest point at all times. Stick to slow controlled movements with your breath. Additionally you might want to add little pulses at the top to really get those gluts burning. Consider side laying exercises as well. It is a beautiful way to learn about imbalances between left and right side and to strengthen accordingly.
Pilates offers a variety of different exercises to isolate and strengthen your stabilizing muscles. Most importantly is the connection between movement and breath and the isolation of muscles using slow controlled movements. Take your time. Start with correct alignment and maintain this throughout the exercises. Strengthening and learning to activate specific muscle groups will help you maintain your posture while running, especially for the duration of long runs. Happy Running!!
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Running, cycling, footy, netball, no matter the sport, if you don’t have strong foundations to build from you risk not just injury but your ability to perform at your best. I’m a big fan of analogies and this one I believe gets the picture across quite well.
“You wouldn’t build a brick house on swampy or unstable foundations. No matter how strong you build that house, with weak foundations eventually it will collapse.” This is the same for our bodies.
No matter how strong a runner we may be, if our foundations are weak then we put our bodies at risk. Make sure you include foundational strength exercises within your program and get the best from your body.