Strengthen your Run this Summer

We've written about the importance of running to run. Now let's talk strength.

As a PT, I have found that the most prevelant cause of running injuries is due to lack of stability and control. Running requires jumping on one leg over and over again. You must have the strength to control three times your body weight on one leg and the endurance to do so for the distance you desire to run.

Our bodies are very good at compensating for deficiencies so you may be able to go the distance even though you may not have the strength. Eventually though, these compensations will catch up to you and can manifest as an injury. 

But preventing injury isn't the only thing that strengthening will do for you. Long, lean muscles can add power to your run and increase your efficiency and that, my friend, leads to increase speed, PR's, BQ's...

Forget the machines at the gym. Functional, run specific strengthening exercises are key. Runners need to strengthen hip, core and spine in all three planes, in single leg stance with light load, for high reps on uneven surfaces and with plyometrics.

Coach Amy teaches run specific strength training classes at Sport+Spine located at 105th and Marty.

• Sunday FUNDay is a boot camp style circuit class and includes plyometrics. Sundays at 9:00 AM.
• Barre nothing is a pilates/barre style class; full body, lower impact workout that targets the running core. Wednesdays at 6:30 PM and Fridays at 5:45 AM. 

Please check the Sport+Spine website for more information and class time updates.