Run Smarter, Not Harder
Running is a single-leg sport. Don’t believe it? Think about how often both legs are in contact with the ground when you are running: never. We treat our fair share of runners here at Refuge and tend to see a common theme: too many miles, not enough strength training. Runners are notorious for skipping leg day, for varying reasons, even though it is arguably MOST crucial for this population to intentionally strengthen their legs.
Let’s get into it.
Every time one foot comes in contact with the ground, your lateral glutes are responsible for stabilizing the pelvis in order to prevent compensatory strategies down the chain. Strong hips give you more control of your knees, ankles, and feet. Glute strength will help you produce more power with every push-off and ultimately lead to faster miles, PRs, and less injuries.
The most common running-related injuries we see are IT band pain, plantar fasciitis, knee pain, Achilles tendinopathy, and shin splints. And every one of these patients are given some form of hip strengthening exercises. It isn’t the whole solution, but addressing glute weakness is very often part of the equation with our runners.
Your training plan needs to be well-rounded and include strength days, cross-training days, and dare I say it, REST days. Yes, run the miles, but run them WELL. Plan for a light active recovery or full rest day 1x/week. If you’re pounding on concrete 30+ miles/week, but every foot contact is compensating for a strength or mobility issue, injury is inevitable. Taking time to properly load your joints on days you aren’t running is vital, especially if you plan to make running your lifelong sport. Aim for at least two strength days/week, but consider incorporating brief resistance training exercises into your warm-up routine.
Patient FAQs
“But what about stretching?”
Trying to touch your toes like you’re in elementary PE class has its place, but we would rather you spend less time static stretching and more time on strength and dynamic mobility work. Repeat after me: strength + mobility = speed. And I’ve never met a runner who doesn’t want to get faster.
“Am I training in the right shoes?”
Do they fit? Are they comfortable? Then the answer is probably yes. Shoes get a lot of hype in the running world, but at the end of the day, if you are relying on a shoe to fix your mechanical issues or hold your foot in the exact right position, then we’ve got work to do! Your body will adapt to whatever you give it. Let’s give it a foundation of foot strength and not more arch support.
“Why are my hamstrings always tight?”
Are they tight or are they weak? Probably both. Your hamstrings are propelling your body forward with every stride. They deserve a place in your leg day routine too.
Whether you are in the midst of training for your first 5K, ran Boston this past weekend, or just getting into running for the first time, we are here to help you run smarter, not harder. Come see us and we will address your running gait mechanics, get after your weaknesses, and keep you running for the long haul. And be sure to keep an eye out for our upcoming Running Workshop!
