In this blog post, I will discuss the different types of strength training and what you should be aware of before you start. I won’t delve into specific injuries, and the blog post is intended for those who are not injured but want to prevent them.

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We’ve almost all heard it before, but very few of us actually do it. Strength training should be a regular part of your weekly exercise routine, whether you run a few times a week or you’re a dedicated athlete who covers many kilometers every week. 🏃 The Danish Health Authority’s physical activity recommendations include strength training as an integral part of their guidelines. 🏋️ They now encourage that activities that strengthen muscles should be performed at least twice a week. But why is this so crucial for runners?

1. Injury prevention: An optimal strength training program can help reduce the risk of injury, which is crucial for maintaining a stable and continuous training routine

2. Improved running economy: Strength training can help improve your running economy by optimizing the amount of energy you expend per stride, which can result in faster running times and improved performance.

But what exercises should you do to achieve these benefits? Let’s explore this further…

 

Low-load training (Stability training)

Low load training is characterized by the use of moderate to low loads and is particularly suitable for a training focus on body stability. It often involves exercises that aim to strengthen the small muscles responsible for maintaining the body’s joint stability. Training typically includes a series of exercises that focus on balance and alignment of the body. While these exercises may not challenge you in terms of fitness, you may experience lactic acid, muscle fatigue and a greater challenge in maintaining correct form and technique. Elastic bands and balance equipment are often preferred over heavy weights or large exercise machines. The number of repetitions per exercise is typically between 10-16 as the focus is primarily on improving muscle endurance.

Examples of Low-load Training Exercises:

• Tib post exercise, inversion with elastic band
• Flexor hallucis exercise
• Ankle eversion (peroneus exercise)

 

High-load training (Performance training)

Performance training involves heavier loads and is suitable for experienced runners or those with experience in strength training. It is through exercises in this category that significant improvements in running economy can often be achieved. High-load training primarily uses free weights and barbells, so it’s crucial to master the correct technique to minimize the risk of injury. The number of repetitions per exercise is lower (usually under 10), but often more sets are performed. Performance training also includes plyometric training, which focuses on developing speed, explosiveness and strength in a short time. However, it’s important to be aware that the exercises in this category can be demanding on the body and adequate recovery time is crucial to avoid overload or injury.

Examples of High-load training exercises:

• Single leg, calf raise with elevated toes and weight cuff.
• Jumping Bulgarian split squats
• Depth jump to box jump

 

Summary – Our experience

I believe that anyone who runs 2-3 times a week should integrate strength training as an essential part of their weekly training regimen. If you’re new to strength training, it’s highly recommended to start with low-load exercises and gradually work your way towards light high-load exercises without heavy resistance before eventually moving on to plyometric training. It’s often the combination of low-load exercises and high-load exercises that needs to be adapted to the type of runner you are. The different types of “running path” you can have will be explained in another blog post.

From our clinical experience, the average runner often lacks strength around the foot, hip extensors and core muscles around the back and abdomen. I would therefore encourage you to seek advice and guidance from a physiotherapist for a thorough analysis and development of a tailored training program that takes into account your individual challenges.

At LEGS Physio, we perform a thorough and careful review and assessment of your movement patterns from the hip down to the foot in order to offer a precise and professional assessment of where to start training and where you already have a strong base. This allows our clients to target their training and achieve optimal results. Click here to book an appointment.

The previous text is aimed at those who are not currently injured. If you are already injured, there are a number of additional factors that come into play and the training regime may be different. This complex topic will be analyzed and reviewed in another blog post. If you are looking for inspiration for training exercises, click on the link and watch our youtube channel.