By Reggie Reyes, BKin.

Anyone who has run a 10k, half-marathon or marathon understands how grueling this type of race can be. Not only is the pace and distance a physical challenge, but the tricks your mind plays on you can be defeating as well.

The best way to ensure that you perform to your optimal potential is to prepare your body from the inside out. This involves following a sport-specific exercise routine, eating a variety of healthy foods based on a professionally-designed athletic diet plan, as well as getting adequate sleep and mental recovery.

The traditional school of thought taught runners that their legs were strong enough because from all the running they did. There is a certain amount of truth to this as the high number of steps throughout each run results in gains in lower body strength and muscular endurance. However, as evidenced by the high number of running-related injuries, these specific adaptations can only carry a runner for so long.

Injury statistics
Research suggests that 65% of runners experience injury in an average year. As well, statistics show that one running injury occurs for about every 100 hours of running. This results in the average runner missing 5 to 10% of his or her workouts due to injury.

Other research suggests that athletes involved in sports with high rates of injury and absence due to injury can improve the situation by making simple adjustments in their running schedules and strength training routines. It is agreed that running-related injuries could be cut by around 25% simply by following these precautions and suggestions.

Balance of strength is necessary for runners
As most running-related injuries are a result of wear and tear to the joints and muscles of the foot, shins, knees and lower back, it is safe to say that strengthening the lower body takes precedence. However, this does not mean that the upper body muscles and joints do not need to be strengthened as well. The bottom line is that the entire body is connected by soft tissue and any area that is weak or tight will negatively affect all other areas.

Think of your body as a puppet hanging from a bunch of strings connected to a stick held by the puppeteer. Every time the puppeteer pulls on one end, the rest of the body moves. This is similar to the human body; as one muscle contracts or shortens, all surrounding structures react by lengthening and shortening to create a balance of forces. Injuries occur when this balance is broken either by a weakened or inflexible structure, or by a force that is too strong for the body to handle.

The key is to create a balance of strength and flexibility throughout the body. Following a daily stretching routine for the entire body is the first step. The next step is to follow a strength training routine that slowly and scientifically prepares your body for the repetitive nature of running. Profile for a personalized 12-week strength training routine that allows your body to gradually and safely build strength.

I have attached a maximum strength training program for you to use during your running season. This type of workout should be completed two to three times a week along with daily stretching before and after each run. Keep in mind that this program is designed for individuals who have a history of strength training and a general foundation of overall body strength.

In-season maximum strength training program for distance runners

References