I used to host the running club for nearly 10 years at the gym I worked at, so spent 'mileage time' with over 300 runners; from beginners, to very experienced.
I used to make sure
we all did a mobility warm up outside consisting of various stretches plus squats and lunges.
Anecdotally, to me, those that strength trained and mobilised properly seemed to carry the less injuries and were back for more week after week.
Coincidence? Ask any trainer and I think they will
tell that in their experience it isn't!
Running movement is actually quite a limited range of motion for the limbs and joints, we need to work 'further out' than this so we are ready for anything
A squat, hip hinge or lunge takes our joints, muscles
and limbs through a large range of motion, this has huge benefits to our body
Running specific training:
- keep strength training and running itself 8 hours apart
- run less to make space to strength
train
- lunges, squats and deadlift/hip hinges should be the bulk of every session
- intervals, fartlek, hill sprints etc should be saved for non run days
- free weights are better than machines
- upper body work should consist of a higher ratio
of pull/ row exercises than push exercises. This helps with posture and arm carriage.
- unilateral strength training should make up the bulk of your program (one leg/ arm at a time, think lunges, step ups, one arm presses)
- explosive training such as kettlebell swings, med ball throws or jumps are fantastic to prepare the body for the ground reaction forces as you land
plus the explosive push with each step. Build up to these though
- stability training for torso strength such as roll outs, push ups, plank, side plank, cable rotations, wood chops and stability ball jack-knifes are good. Anti rotational stability is more of a benefit than crunches
Overall, work with your body not against it when it comes to
running and the training around it.
We need more rest and mobility the older we get, however get this right and you will be a BETTER runner as you get older!
Taking it down to the most basic level it is strong, powerful Glutes you need. Focus on training these and you can't really go wrong!
