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<p>There are certainly common gym myths floating around the running community. My guess is because most runners don’t like strength training. Any excuse will do, right? The myths I will be talking about stems from the work by Richard Blagrove. Rich is a brilliant researcher and is world renowned for strength training and running performance. His book titled:&nbsp;<strong style="color: rgb(16, 94, 162);">Strength &amp; Conditioning for Endurance Running</strong>&nbsp;is insightful and highly recommended. I had the pleasure of interviewing Rich on my podcast The Run Smarter Podcast&nbsp;<a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>&amp; you can listen here.</strong></a></p><h3>Strength training for runners</h3><h3>M<strong style="color: inherit;">yth #1: Lifting weights will make me put on too much muscle</strong></h3><p>You might reason that an increase in body weight is detrimental for endurance running. After all, more energy is required to move a larger mass. But will you put on weight if you start lifting weights? Allow me to add a few comments to this topic:</p><p>Firstly, there are different ways to lift weights, and a runner shouldn’t be training for hypertrophy (bigger muscles). In fact,&nbsp;<strong style="color: rgb(16, 94, 162);">it takes an extremely dedicated gym go-er training at high volumes with a high protein diet to match, in order to gain muscle mass.</strong>&nbsp;The volumes and frequencies a runner requires for performance simply is not the same. Richard Blagrove describes the ‘Interference effect’. When strength and endurance training are programmed concurrently, the body will prioritise endurance performance. In other words, you will make strength gains without increasing muscle mass. Lastly, and importantly, gym goers work so hard to put on muscle! You will not stroll into a gym for the first time and see these gains. It’s similar to a gym goer deciding not to run because they don’t want to be a sub 3h marathon runner!</p><h3><strong style="color: inherit;">Myth #2: Weight training causes injury</strong></h3><p>With the correct technique achieved, and keeping in mind your training loads are not too excessive, the risk of injury is negligible. With past research establishing the ‘relative risk’, weight training encounters 2-4 injuries every 10,000 hours while cross-country runners accumulate 37 injuries per 10,000 hours.&nbsp;<strong style="color: rgb(16, 94, 162);">So when you think about it, running is actually a dangerous sport!</strong>&nbsp;Consider the load exposure a runner has when running. They subject their body to 5-6x their body weight through all structures below the knee. This is every single step! Compare this to a squat at 1-1.5x body weight repeated over 4 sets of 10. That’s nothing! It is also worth considering the proprioceptors in the muscle sending messages to the brain.&nbsp;<strong style="color: rgb(16, 94, 162);">Certain receptors called ‘golgi reflex tendons’ serve as a defense mechanism to ensure muscles do not ‘tear’ under slow/heavy loads.</strong>&nbsp;This makes acute muscular injuries very rare.&nbsp;</p><h3><strong style="color: inherit;">Myth #3: It will leave me with muscle soreness</strong></h3><p>Delayed onset muscle soreness (DOMS) is muscle soreness 24-48 hours after a training session, causing beneficial ‘micro-tears’ necessary for muscles to repair and become stronger. While this effect causes muscle soreness for a few days,&nbsp;<strong style="color: rgb(16, 94, 162);">evidence shows that running is largely unaffected by DOMS</strong>. All you need to do is perform a gradual warm-up and to start your run at a slow pace. Yes, you will be sore if you try something new. However, symptoms of DOMS become insignificant or mild after 3-4 weeks into your strengthening program. If DOMS is continuing to affect your walking, running, daily living you are probably training at an intensity that is too high.Mild to moderate DOMS has also been shown to have&nbsp;<strong style="color: rgb(16, 94, 162);">no impact on endurance performance</strong>.</p><h3><strong style="color: inherit;">Myth #4: To run fast, all I need to do is keep running</strong></h3><p>If you are serious about improving your running, eventually you will need to start introducing other strength qualities to the body and pushing through your plateaus to maximise your potential. It is true, performing more running sessions ticks the ‘specificity’ box and your body will physiologically adapt to the conditions you place it under, but sacrificing small units of running time to overload other physical qualities is also a wise choice. For instance, you would much rather receive the benefits of running economy and lactate thresholds through 1-2 strength sessions a week rather than make small gains with adding on more running sessions. You are also ticking the boxes of 1. Improved efficiency 2. Less chance of injury 3. Introducing variety.</p><h3><strong style="color: inherit;">Myth #5: Endurance performers need muscular endurance, not muscular strength</strong></h3><p>When it comes to strength training for runners, it seems intuitive that if you want to improve your endurance, go for a run. If you want to improve strength, lift some weights. Given that you spend most of your training time running, it is much more sensible to spend your S&amp;C sessions overloading other important qualities. If you want to improve your muscular endurance, don’t waste your time in the gym, go for a run! If you want to experience all the running benefits that come with strength training then lift some weights! The benefits of strength training is outside the scope of this post but I have recorded an entire podcast season on these benefits.&nbsp;<a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>You can listen by clicking on episode 1 here.</strong></a></p><h4>Relevant Blogs:</h4><p><a href="https://runsmarter.online/do-i-need-to-strengthen-my-feet-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Do I need to&nbsp;<strong>strengthen my feet</strong>&nbsp;for running?</a></p><p><a href="https://runsmarter.online/how-do-i-strengthen-my-calves-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How do I&nbsp;<strong>strengthen my calves</strong>&nbsp;for running?</a></p><p><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Am I&nbsp;<strong>strong enough</strong>&nbsp;to run?</a></p><p><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Strength exercises</strong>&nbsp;for runner at home</a></p><h4>Relevant Podcasts:</h4><p><a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength training 4: Exercises &amp; program planning Richard Blagrove</a></p><p><a href="https://runsmarter.online/podcasts/strength-training-5-keep-your-feet-strong-with-podiatrist-tim-bransdon/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength Training 5: Keep your feet strong with Podiatrist Tim Bransdon</a></p><p><a href="https://runsmarter.online/podcasts/qa-2-answering-all-your-strength-training-questions/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #2: Answering all your strength training questions</a></p><h4>References:</h4><p><a href="https://www.amazon.com.au/Strength-Conditioning-Endurance-Running-BLAGROVE/dp/1847979874" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">You can find Richards book: Strength &amp; conditioning for endurance runners here.</a></p>

Common Strength Training Myths for Runners

<p>Hopefully by now you can recognize the importance of strength training. In fact, all runners should be doing some form of strength work throughout their training to improve their performance. But there might be situations that require extended time off your gym work. For example, going on holidays or spending all of your time running at the pointy end of a race preparation. However, in these instances you will need to eventually return to strength training. So today we will cover how to safely transition back into the gym while keeping healthy tendons. These are the elements you need to consider.</p><h3>Be mindful of the weight</h3><p>This might be the most obvious variable for healthy tendons but increasing the weight on exercises such as calf raises, squats &amp; lunges could increase your risk of injury. If you have not loaded up your legs in weeks or months, start conservatively and build back up over the course of 2-3 weeks. My advice for your first session back is 70% of the weight you were lifting previously. Every subsequent week add 10% until you are back to 100%. Individual circumstance may lead to different advice &amp; the presence of injury may change dosages and time frames.</p><h3>Consider the range of movement on your tendons</h3><p>This refers to structures like the hamstring tendon, achilles and plantar fascia. It might take some time for the tendon to get back to tolerating heavier load through full range of movement. At the end of your range, the tendon will undergo ‘compression’ which is a component that could to tendinopathy if you are not careful. So, during exercises like deadlifts, squats, calf raises on a step &amp; weighted step ups, spending 2-3 weeks at 75-80% range of movement will keep your tendons in a safer zone before you slowly introduce full range.</p><h3>Speed &amp; tempo of the exercise</h3><p>This can be relevant to weighted exercises or rapid body weight exercises for example&nbsp;<a href="https://www.youtube.com/watch?v=52r_Ul5k03g" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">box jumps</a>&nbsp;and&nbsp;<a href="https://www.youtube.com/watch?v=OxiGxyswNsA" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">plyo lunges.&nbsp;</a>A tendon might be happy with a certain weight and rep range during a slow deadlift but can quickly become unhappy if speed has increased. Therefore, the demands on the tendons skyrocket when speed is introduced to a certain exercise. Keep this in mind and over the first few weeks of your workout, keep good technique and slow down.</p><p>You may need to be more careful or conservative if managing an injury or have a long history of tendon complaints. On a positive note, all runners should be strength training. It has been shown to improve performance and help with running economy no matter what distance you are training for.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/strengthen-calves-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to strengthen your calves for running?</a></li><li><a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Tendon pain: The top 3 tips all runners should know</a></li><li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to do running strength exercises without leaving the house</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength training 4: Exercises &amp; program planning Richard Blagrove</a></li><li><a href="https://runsmarter.online/podcasts/5-reasons-why-your-tendon-rehab-is-failing/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">5 reasons why your Tendon Rehab is Failing</a></li></ul><p><br></p>

How to keep your tendons healthy when returning to the gym

<h3>Why do runners need strong calves?</h3><p>The calf muscle is responsible for pushing off the ground when running, with demand increasing at higher speeds &amp; uphill terrain. Therefore, with a stronger calf complex,&nbsp;<strong style="color: rgb(16, 94, 162);">a runner will be able to tolerate faster speeds and greater mileage without injury</strong>. Additionally, a stronger calf has been found to&nbsp;<strong style="color: rgb(16, 94, 162);">reduce the risk of conditions including shin splints, achilles pain &amp; plantar fasciitis.</strong>&nbsp;But what is the best way to strengthen the calves for running?</p><h3>How to build calf strength:</h3><p>Muscles within the human body require different demands. The first is muscle endurance, which requires the muscle to switch on for long periods of time. This seems logical for an endurance runner pumping their leg muscles sometimes for several hours. The next is muscle strength, required for slow but heavy work. Think of a gym goer, or a manual laborer needing to lift, drag and push heavy objects. Lastly, we have power, which combines strength with speed. This can require pushing a heavy object quickly over a certain distance, or to quickly sprint or jump. Building on all of these components is important to reap full benefit, so let’s explore all of these in details.</p><h4>Building Endurance</h4><p><strong style="color: rgb(16, 94, 162);">The most effective way to build your calf endurance is by, running!</strong>&nbsp;To understand how strong your muscle endurance is., an effective home-based test is a&nbsp;<a href="https://www.youtube.com/watch?v=uyviVgy6tDA" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">single leg calf raises</a>&nbsp;test, and counting the amount of repetitions per leg. If the count is lower than 20 on each side then consider building upon this.</p><h4>Building Strength</h4><p>Calf strength requires heavy weights. Therefore, a gym membership makes this process easier. Progressively load a calf complex with weighted standing calf raises starting at 3 sets of 12-15 repetitions, and once strength has built up, aim for 5 sets with a max rep range of 6-8. Another important strength exercise is the seated calf raise machine. This will strengthen the ‘soleus’ muscle which is crucial for running performance. With the knee bent at 90 degrees, it will bias and grow the soleus muscle.</p><h4>Building Power</h4><p>Lower leg ‘stiffness’ creates an efficient running quality. Therefore, the ability for the calf to quickly produce force is beneficial. Exercises like skipping, hopping, pogo jumps &amp;<a href="https://www.youtube.com/watch?v=zEHuJTjPNTA" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;A,B,C drills</a>&nbsp;can help aid in building power. Also, short sprints, hill repeats and interval running are examples that a runner can add into their weekly routine.</p><h4>Relevant Blogs:</h4><ul><li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common Strength training myths for runners</a></li><li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why am I getting achilles pain?</a></li><li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength exercises for runner at home</a></li></ul><h4>Relevant Podcast episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength training 1: injury risk &amp; injury prevention</a></li></ul><h4>References:</h4><ul><li><a href="https://journals.lww.com/acsm-csmr/fulltext/2016/09000/Muscular_Calf_Injuries_in_Runners.9.aspx" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Muscular calf injuries in runners</a></li></ul><p><br></p>

How to strengthen your calves for running?

<p>Injured runners just want to keep running, and certain circumstances will permit running. But did you know you will recover faster if you learnt how to implement some cross-training into your recovery plan? This is because it is often&nbsp;<a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">unhelpful to completely rest when injured</a>. Plus, if it is done correctly, it has the added benefit of maintaining your aerobic fitness during this frustrating time. Here are several options and how to best use each.</p><h3>Cross-training #1: Cycling</h3><p>Jumping on the bike can be great for calf, achilles and hamstring injuries because it still activates these muscles without a huge spike in load. This can be performed at different intensities so be sensible. If you are suffering from patellofemoral pain, this may not be a great option due to a large range of movement mixed with the repetitive nature. I personally use<a href="https://zwift.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;Zwift&nbsp;</a>more often when dealing with an injury to keep things entertaining.</p><h3>Cross-training #2: Elliptical cross-trainer</h3><p>A similar running action without the sudden impact when running can be extremely beneficial. This is great for plantar fasciitis of low irritability, calf strains and almost every injury unless you need to limit weight-baring. If weight-baring is an issue (high irritability plantar fasciitis/recovering stress fractures) consider my next option.</p><h3>#3: Swimming</h3><p>I know, I know. A lot of us don’t like swimming, but this is a great option for vascularisation with the option to kick in the water as little, or as much as your injury allows. Ankle injuries may be problematic and certain knee issues if you decide to perform breaststroke however this option is usually the safest.</p><h3>#4: Skipping</h3><p>Skipping can be intense, but one minute on followed by one minute rest, repeated as many times as your fitness (or symptoms) allows can be a nice workout. This isn’t recommended for calf strains if experiencing pain but can be amazing for maintaining fitness if dealing with hip, knee or thigh issues.</p><h3>Resistance training</h3><p>Resistance training will be highly individualized and requires a trained health professional to tailor a program for you. If you enjoy any of these cardio options above, please consider them if injured and avoid complete rest.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li><li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Your running injury road to recovery</a></li><li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Are you a robust, fragile or anti-fragile runner?</a></li><li><a href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to recognize the boom bust injury cycle</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Universal principles: Rest not always best</a></li><li><a href="https://runsmarter.online/podcasts/5-reasons-why-your-tendon-rehab-is-failing/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">5 reasons why your tendon rehab is failing!</a></li></ul><p><br></p>

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