Running may not be as complicated as other sports. After all, all you need to do is put on your running shoes and simply put one foot over the other. Despite the straightforwardness and ease of the sport, running injuries are actually more common than you think. Statistics reveal that roughly 90 percent of those who are training for a marathon suffer from injury each year. This also applies to 56 percent of recreational runners.
Stop Being Boring
What exactly is causing running injuries? The answer is simple: you are repeatedly stressing the same part of the body. If you regularly run, you have to do more than just run if you want to stay healthy, strong, and steer clear of injuries. Apart from your daily runs, you also need to allot time for strength training. By and large, it is best to engage in activities that will counteract the constant wear and tear of the bones, muscles, and joints involved in running.
Strength Training for Runners
Improving strength in runners can be mainly achieved by combining bodyweight exercises and compound movements.
* Bodyweight exercises
Bodyweight training in runners help accelerate recovery while building strength at the same time to minimize future injuries. Other added benefits of bodyweight training include significant improvements in core strength, increased flexibility, and better balance. The simplicity (no equipment needed!) is also an added bonus.
Bodyweight exercises that you can start with include the basic plank, side planks, lunges, push-ups, pistol squats, mountain climbers, and side leg lifts.
* Compound multi-joint exercises
As a runner, it is important to train the way you move and not just the individual muscles. Compound multi-joint exercises that target functional movements include the classic squat, deadlifts, pull-ups, and bench press.
Strength training doesn’t have to take much of your time and wreck your running routine. Just pick 3 to 5 types of exercises and do at least 2 to 3 sets with 5 to 8 repetitions for each set. You can do this routine for once or twice a week.
Would you like to learn more about staying injury-free as a runner? Call us at 212.876.5200 or fill out our contact form to schedule an appointment.