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Running and strength training

Get strong!If I were to go back and change one thing about my running career, it would be to change how I approached I approached strength training and “core” training. It’s not that none of my coaches had me avoid strength training, in fact, I think all of them knew it would be beneficial. The problem was, that I don’t think any of them truly understood how to approach the idea with an endurance runner. Really, you can’t say it was their fault, as the idea at the time I started running is that endurance runners purely needed to be skinny. At that point, I’d say looking frail was a precursor to how well you would run!

Now, as a coach, and as an athlete trying to preserve my career, I can see the benefits. Being strong and light are exponentially better than just being light. Being strong allows you to handle higher training loads and be more resilient. This allows us to be more consistent and continue to progress at steady rates.

Getting strong takes a commitment, but I certainly don’t think the time commitment that many of us feel is necessary. Since experimenting with this myself, I have it down to an efficient set of exercises. IF we do a little bit every day, in some capacity, we barely notice that time commitment. We don’t need to sacrifice our mileage or our desirable weight. Nor, do we need to sacrifice our hard earned performance.

Alright, give me stuff!

At our camp last weekend, I presented a few slides on the subject: Running & Strength Training

My notes are on there too, so hopefully it makes senses. For our Training Supplements members, I have added pdf’s of two specific routines that I have made.

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Training, Overtraining, and Fighting Injury

First off, since I have written a couple books for VeloPress, I am fortunate to get their new titles when I see one that interests me. What a great deal, right!? The only problem is, I rarely have time to read everything that I either receive or purchase. Great intentions, but then I usually just fall asleep. For some reason, toddlers will do that to you…

However, I have been getting through Sage Rountree’s book The Athlete’s Guide to Recovery and found a great little chart to answer guide those always asking the question: How do you know when you are sore or injured? So, here is a constructed verion of Table 5.1 on page 49 of the book:

  • Normal Soreness
  • On both sides of the body
  • Felt in the center of the muscle
  • Appears after a change in workout intensity, duration, or modality
  • Improves after warm up
  • Improves daily
  • Doesn’t affect your form
  • Generalized
  • Warning Sign
  • On one side of the body
  • Felt toward a joint
  • Appears daily
  • Worsens during a workout
  • Worsens or remains daily
  • Affects your form
  • Localized

When you are training hard, you are bound to develop soreness as you take your body past it’s comfort zone. I think this chart is a good way to keep an eye on yourself and whether you are training hard, or beginning to cross that line into becoming injured. The trick is, to be honest with yourself and if something is a pinpoint injury in your shin (which is a high liklihood of a stress fracture) don’t try to lie to yourself and say it’s probabably tendonitis! Trust me I know we do it, and I have done it tons of times. It just never ends up working in our favor. More times than not, we just make the recovery time longer by delaying the right treatment.

Now, on the other hand, some of us are just searching for reasons to take a day off. This chart may take away some of those reasons 🙂 For those of you who I have coached or answered questions regarding this topic, know that I don’t just tell a person to take a day off. Time off won’t matter if we don’t fix the problem. If we can figure out the problem while backing down our training, we can back off from the warning signs, but still be running. This will allow for a much fuller recovery, rather than just waiting for time to catch back up to us after a few days off.

So, when something is rearing it’s injury prone head, remember this chart and use it to guide what you do next. Thanks for reading this and look forward to some later blog posts and maybe even a podcast, or something crazy like that!

Good Running,

-Luke

 

Plantar Fascitis

I came accross this article in my twitter feed box this morning. It is an interesting look at what is really going on with this plaguing injury. I know many of you struggle with this debilitating injury, so it should be of use! Note: There are two more parts to the blog at the end that discuss treatments. I haven’t had a chance to read, so feel free to comment below.

-Luke