![]() ![]() Periodization means starting with higher repetitions (15-20) of an exercise, with a lower weight and, each week or so, decrease reps and increase weight. Strength-to-run is what can help carry us forward when our lungs are sucking wind and our mind is telling us to take a nap in the wildflowers instead. When starting out, in order to increase strength in a safe and effective way, following a periodization program is smart. Best Practices: Approaching Resistance Training for Endurance Evelyn Tate, as well as building research (from Richard Willy, Richard Blagrove, Rikke Beyer) around strength, running, and general strength/conditioning principles. My approach comes via inspiration from a community colleague and friend, Dr. Now, strength training is a catchy term, and there are a ton of recommendations out there for how best to approach the endeavor of getting stronger. Running without plan, structure, or variation in their activity.Not performing adequate resistance training to supplement their running, and.As a physical therapist, what do we see in the broad spectrum of runners coming into clinic? Simple: Overuse injury from one of two things: The main reason runners should invest time in strength training is to help stave off injury and to improve running performance. The Main Reason Trail Runners Keep Coming Into My Clinic Based on a large meta analysis, strength training reduces overuse injury risk by half (3,7). Research shows that resistance training can reduce risk of overuse injury. A recent review of nearly 20 studies found body mass was unchanged from baseline with the implementation of strength training, but running performance markers did improve (5).īottom line? Your body - and your running - gains from strength training. ![]() Runners sometimes worry that BMI (body mass index) changes will impact performance and compromise their training hours, but there is a wealth of research supporting strength training improves running economy through neuromuscular changes in the body (2). Strength training can sometimes be a dirty phrase around the running world. RELATED: The Science About Tending to Tendon Health Running has a simple essence, but the motion broken down is incredibly demanding on the body and deserves specific steps, and a plan, so running can continue. The message of “be fit to run,” instead of “run to be fit,” is not new, but a large majority of non-elite runners have a difficult time following through with the former, in hot pursuit of the latter. Our heart and lungs are invaluable aerobic tools that carry us forward, but trail runners cannot overlook our muscles, ligaments, tendons, or bones, either. ![]() As a doctor of physical therapy, my focus is to effectively build resiliency. There is a great importance in the existence of these places, as well as sustaining our bodies – the vessels that take us there. My love for running is nurtured by following trails that connect landscapes. ![]() I’ve had the privilege of being shaped into an ultrarunner by my home state, Montana. I can still hear my cross-country coach say “lean into it.” No collapsing today as I charge up the hill. The springs at the back of my legs are loaded and ready to release. I step and press firmly into the rain-saturated dirt and raise myself one step closer to the horizon line, my heels lifted. ![]()
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