strength in running
TRANSCRIPT
HFS Running SeminarsHFS Running Seminars
Greg Ryan MCSP SRPGreg Ryan MCSP SRPNeuro-musculoskeleatal PhysiotherapistNeuro-musculoskeleatal Physiotherapist
Co-founder HFSCo-founder HFS
Qualified 1991 Guys HospitalQualified 1991 Guys Hospitalwww.hfs-clinics.co.uk
Strength in RunningStrength in Running
We will cover:-We will cover:- What ‘strength’ meansWhat ‘strength’ means Muscle and its functions Muscle and its functions The importance of strength in The importance of strength in
runningrunning How injuries can occurHow injuries can occur What to think about when What to think about when
strengthening for running strengthening for running
What is ‘Strength?’What is ‘Strength?’
Not clearly defined in literatureNot clearly defined in literature
Different types of strength:Different types of strength:
What is ‘Strength?’What is ‘Strength?’ Maximum strength – force generated in a Maximum strength – force generated in a
single max. voluntary action single max. voluntary action Absolute strength – force generated Absolute strength – force generated
irrespective of bodyweightirrespective of bodyweight Relative strength – force generated Relative strength – force generated
relative to bodyweightrelative to bodyweight Elastic strength – force generated at high Elastic strength – force generated at high
velocity of anisometric action = muscle velocity of anisometric action = muscle power.power.
Strength endurance – force generated for Strength endurance – force generated for sustained (isometric) or repeated sustained (isometric) or repeated (aniosmetric) muscle action (aniosmetric) muscle action
What is ‘Strength?’What is ‘Strength?’
Any exercise which is intended to Any exercise which is intended to increase the ability of a muscle to increase the ability of a muscle to produce force is a strength training produce force is a strength training exerciseexercise
(A) definition of muscle strength = (A) definition of muscle strength = “The ability of a muscle to produce “The ability of a muscle to produce force.” Clarke 2001force.” Clarke 2001
Muscle FunctionMuscle Function
Basic function = to generate force for Basic function = to generate force for stability and movementstability and movement
Also muscles act as shock absorbers/force Also muscles act as shock absorbers/force absorbers/dampenersabsorbers/dampeners
So they are a ligament stress-shield – not So they are a ligament stress-shield – not forgetting bone, cartilage and nerveforgetting bone, cartilage and nerve
Therefore;Therefore; Muscle is critical for protecting non-Muscle is critical for protecting non-
contractile tissues from micro and macro-contractile tissues from micro and macro-traumatrauma
““But won’t running itself make me But won’t running itself make me stronger?”stronger?”
NoNo
Or ratherOr rather
Not necessarilyNot necessarily
Running will make you better at Running will make you better at running.running.
But if there is a compensation strategy But if there is a compensation strategy in the system, this too will be in the system, this too will be strengthened and reinforcedstrengthened and reinforced
What Causes Muscle ‘Weakness?’What Causes Muscle ‘Weakness?’
PainPain Effusion (swelling)Effusion (swelling) AgeingAgeing OvertrainingOvertraining Disuse – immobilisation, bed rest and Disuse – immobilisation, bed rest and
physical inactivityphysical inactivity Reduced patient complianceReduced patient compliance Medical problems, such as stroke, Medical problems, such as stroke,
peripheral neuropathyperipheral neuropathy
Why is Strength so Important?Why is Strength so Important? Forces involved in running:-Forces involved in running:- Approx 3 x BW @ foot strike going through each Approx 3 x BW @ foot strike going through each
leg – more if there’s a problemleg – more if there’s a problem Energy involved must be absorbed and dissipated Energy involved must be absorbed and dissipated
efficiently by the tissues to allow normal and efficiently by the tissues to allow normal and healthy function – otherwise injury can occurhealthy function – otherwise injury can occur
80kg (800N) man in a 42km (marathon) race:80kg (800N) man in a 42km (marathon) race:500 foot strikes/leg/km x 42 x (80 x 3) =500 foot strikes/leg/km x 42 x (80 x 3) =
5,040,000kg 5,040,000kg or 50,400,000N of forceor 50,400,000N of force
Load History and InjuryLoad History and Injury
‘‘Intrinsic’ injuries only…Intrinsic’ injuries only… How often?How often? How far?How far? How fast?How fast? How hard?How hard? Ho quickly are you increasing the training Ho quickly are you increasing the training
parameters?parameters? This info gives us the load history and a This info gives us the load history and a
possible cause of the problempossible cause of the problem
How Do We ‘Strengthen?’How Do We ‘Strengthen?’
Part of the criteria for our patients to Part of the criteria for our patients to return to running is:return to running is:
Single leg heel raises = 30 repsSingle leg heel raises = 30 reps Single leg leg press = 150%BW Single leg leg press = 150%BW
(MVMA), i.e. one rep(MVMA), i.e. one rep Single leg knee extension = 100%BW Single leg knee extension = 100%BW
(MVMA), i.e. one rep(MVMA), i.e. one rep
How Do We ‘Strengthen?’How Do We ‘Strengthen?’
SquatsSquats Split-squatsSplit-squats LungesLunges Step lungesStep lunges HoppingHopping PlyometricsPlyometrics
SummarySummary
Strong muscles will shield the joints, Strong muscles will shield the joints, ligaments etc from excessive loadingligaments etc from excessive loading
Appropriate strength training will Appropriate strength training will help protect tissues from pain and help protect tissues from pain and injuryinjury
In order to run (to get fit) you must In order to run (to get fit) you must be fit to run – be fit to run – ConditioningConditioning
When in doubt, seek expert opinionWhen in doubt, seek expert opinion