Rise High Performance Presents - Strength Training for Runners
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Here is the presentation for the second of our Rise High Performance Presents Seminar Series - this particular strength and conditioning seminar targets runner and changing a training program to incorporate more strength training into their program to drive their performance results
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Rise High Performance Presents - Strength Training for Runners
- 1. Welcome
- 3. Presenters Leigh Iacovangelo Physiotherapist Manager of Clinical Services Bachelor of Physiotherapy Graduate certificate of Sports Physiotherapy – Student Australian Indoor Hockey Physiotherapist Matt Pollard Accredited Exercise Physiologist Manager of Exercise Services Bachelor of Exercise and Sports Science Masters of Clinical Exercise Physiology Academic – Deakin University
- 4. Presenters Nikki Wynd - Current 48 hour Australian record holder - 2015 Badwater winner- 2nd fastest time ever - 2 time Australian 100km representative - 2015 Australian 24 hour champion - Mum of 1 - Full-time Customer Liaison Manager
- 5. Topics • Strength Training • Nikki’s story • Key components of program design - Practical
- 6. Elements to improving performance Training design + Recovery + Nutrition + Strength + Equipment + =
- 8. Allocation of training time - You? Running Stretching Nutrition 'Core' & strength
- 9. Running Stretching & mobility Nutrition Strength Proposed training time?
- 10. Your goals & training Are you doing the same thing over and over again and expecting a different result?
- 12. Why strength training? Growing evidence for the effectiveness of strength training to improve performance in runners. This evidence dispels ‘myths’ some runners have such as – ‘I’ll gain too much muscle to run’ ‘The only things runners need to do is run’
- 13. Why strength training? Strength training has been shown to: - Reduce incidence and severity of injury - Improve performance
- 14. Why does strength training work? • Improved neuromuscular function • Reduce ground contact time • Improve running economy • Increased tissue load tolerance • Improve lactate threshold
- 15. • The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels (Roberts & Robergs 1997).
- 16. Why does strength training work? • Do you need to allocate more time to do strength training? A study by Ronnested (2015) matched training time for endurance athletes & demonstrated improvements in performance
- 17. Nikki Wynd
- 18. What is Badwater? - Nikki Wynd Badwater135 • Worlds toughest foot race • 217km across “Death Valley” • 50 degree temperature • 4.45 km of vertical ascent • 75km of hill climbing • Only 790 finishers in the 27 year history
- 19. Nikki Wynd Badwater 2014 • Finished third • Happy with result • Driven for more • Met with HP team • What needed to be done to win?
- 20. Nikki Wynd The plan • Improve “movement patterns” • Strength on 2 legs • Strength on 1 leg • Focus on mobility and control during taper
- 21. Nikki Wynd The benefits • Went from 2 physio sessions for lower back and hamstring issues a week to occasional • Felt stronger • Fitter • Faster • More mobile • Ran quicker times
- 22. Nikki Wynd How this helped me at Badwater 2015 • Technique • Felt strong • Light • Mental strength • Confidence in body • Delayed fatigue • Reduced impact of heat and hills
- 23. Nikki Wynd 2014 2015 Percentage improvement Coburg 24 hour Australian title 208 km 221 km 6 % Coast to Kosi 32 hours 52 mins 29 hours 30 mins 10 % 100 km Australian Championships 8 hours and 53 mins 8 hours and 46 mins 2 % Badwater 135 29 hours and 50 mins 27 hours and 23 mins 8 % Canberra 48 hour 2016 343km Australian record
- 24. Nikki’s Take Home Messages • Dream big • Believe in yourself • Build your team • Set goals • Follow a plan • Be consistent • Listen to your body • Use the facilities and services available to you
- 25. Matt Pollard Key components of program design
- 26. Key components of program design For strength: • Build strength on quality movement patterns • Single leg focus • Include specific stability exercises • Many other factors to consider in overall program (technique, co-ordination, plyometrics etc.)
- 27. Key components of program design Build strength on quality movement patterns
- 28. Key components of program design Single leg focus
- 29. Key components of program design Specific stability exercises
- 30. Key components of program design Ideally 2-3 sessions per week for runners
- 31. What do we do?
- 32. • Rehabilitation • Strength training • Athletic Development • High Performance • Clinical Pilates
- 33. Earth Choice by Natures Organic Cool core Barry Plant Real Estate Thank you
Notes de l'éditeur
- Good evening everyone welcome to Rise High Performance Tonight we will be presenting strength training for runners, in an effort to improve your running performance
- Tonight we will be focusing on the element of strength , however I did want to mention that there are other elements of performance Program design, whether that be running programs of strength and conditioning programs should always be written by accredited run coaches and exercise physiologists/physiotherapists respectively, to ensure your program is evidenced based for best results How well do you recover? Science suggests sleep is our best recovery strategy, but ice bath, massage, recovery boots as you see in this picture are all options The amount of time I see injuries in rooms, that simple correction of new runners is a major reason for injury, so its imperative that you always have the right equipment
- In my experience when I interview runners, training allocation reflects this pie chart
- How well out nervous system including out brain coordinate with our muscles to improve control of movement and posture Reduce ground contact time – Dr Franklyn Miller sports Doctor believes it is 1 of 3 main reasons why runners get injured, the others being stride length, that is over striding and crossing over your feet. Of course there are many others. Dr Frankyn Miller sports Doctor believes it is. Running economy – running efficiency (i.e. takes less energy to run at a given speed). So if you normally run at 6km/per hour, your energy expenditure will decrease, allowing you to run further or faster. Increase load tolerance - increase the ability of the tissue or muscles to cope with load , everytime we strike the ground its approximately 2.5 times your body weight. So if you weigh 60kg, ground reaction forces are 150kg every step, through ankle, knee and hip. So the ability to cope with load is vital
- 200 untrained example 275 trained example The point during exercise of increasing intensity at which blood lactate begins to accumulate above resting levels, where lactate clearance is no longer able to keep up with lactate production. (3) So remember strength training improves Lactate threshold, not always just running
- A change in training focus So what do I mean by matched training time If I had a Control group eg 10 hours of running and an Experimental group 8 hours of running 2 hours of strength Hence match training time Those that cross trained got better performance So I would like to leave you with that take home message, that strength training should be incorporated in your program design for optimal running result.
- At the elite level when you are talking aiming for 1% improvements
- You cannot build strength on faulty movement patterns
- You cannot build strength on aulty movement aptterns
- End of the day, running is on one leg at any given time, Therefore we must build control and stability on one leg