Episode 220 | Anh Bui, DPT, on Getting Strong, Staying Healthy, and Running Resiliently
Mar 27, 2023
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Anh Bui, Doctor of Physical Therapy, and running coach discusses running resilience, importance of strength training, pre-run activation exercises, considerations for Masters athletes in a deep dive on sustainable running performance. The conversation explores injury prevention, dispelling strength training myths, seeking professional advice, and optimizing maintenance and recovery for runners.
Incorporating strength training can prevent injuries and enhance running performance for athletes of all levels.
Differentiating between normal aches and potential injury pains is crucial for maintaining a balanced training regimen.
Periodizing strength training based on the training phase helps maximize its benefits and prevent overtraining.
Master athletes can benefit significantly from targeted strength training to combat age-related issues and prevent common injuries.
Deep dives
Introducing the Pillars of Performance Series
The podcast introduces the Pillars of Performance Series, focusing on strength training for runners. Dr. Ein Buie, a physical therapist and certified strength and conditioning coach, emphasizes the importance of strength training and maintenance for runners at all levels to prevent injuries and improve performance.
Fundamentals of Strength Training for Runners
Starting with basic movements like deadlifts, lunges, calf raises, core exercises, and arm exercises, the core fundamentals of strength training for runners are addressed. These exercises are essential to build a foundation for strength and resilience, even with limited equipment at home.
Timing and Integration of Strength Training with Running
For optimal results, strength training should ideally be done at least six hours after a hard running session to allow for adequate recovery. Integrating strength training into an athlete's routine should consider factors like workout intensity, exercise variations, and balancing effort levels to prevent overtraining.
Periodizing Strength Training for Runners
Periodizing strength training according to the training phase, such as off-season, base building, or race-specific phases, is crucial for maximizing its benefits. Adjusting volume, intensity, and exercises based on the running cycle helps athletes complement their primary training and avoid burnout or over-fatigue.
Injury Prevention Strategies and Trusting the Process
Encouraging athletes to differentiate between normal aches and potential injury pains is vital. Seeking professional guidance early can prevent minor issues from escalating. Building trust with practitioners is essential for athletes to follow recovery protocols, adapt workouts according to their condition, and maintain a balanced training regimen that prioritizes injury prevention.
The Importance of Strength Training for Athletic Performance
Strength training plays a vital role in athletic performance by not only enhancing strength but also improving muscle efficiency and recruitment, leading to overall better functioning. It complements different activities like running or specific speed training, with specific exercises such as targeting motor units, fast-twitch muscle fibers, and enhancing overall movement patterns.
The Significance of Strength Training for Master Athletes
Strength training is crucial for master athletes (>35 years old) to combat age-related issues like muscle loss and reduced bone density. Injuries common among master athletes, such as hamstring and calf strains, can be prevented or managed through targeted strength and stability exercises. Bridging physical therapy with strength training is essential to improve performance and recover efficiently from injuries for this demographic.
This episode of the podcast is the second installment of a new 4-part series I’m calling Pillars of Performance. The main objective behind this series is to go deep with experts in the areas of training, strength and conditioning/injury prevention, sports psychology, and nutrition, i.e., the four pillars that support a foundation of sustainable performance no matter what event you’re training for or what level of runner you are.
My guest for this one is Anh Bui, Doctor of Physical Therapy, 2:53 marathoner, running coach, and certified strength and conditioning specialist. In this conversation, we discuss what it means to run resiliently, how to understand the difference between injury pain and normal aches, why strength training is important for runners (and how to best fit it into the week), the importance of pre-run activation exercises, considerations for Masters athletes, and much more.
This episode is brought to you by:
— Tracksmith. Tracksmith's new Spring Collection is now available, featuring a colorful refresh of some of my favorite training staples. I recently raced both an indoor mile and a road half marathon in the Allston Half Tights, which are my go-to for races and speed workouts. It's everything you could ever want in a half tight and then some! If you buy anything on Tracksmith.com, and you’re doing so for the first time, use the code MarioNEW to save $15 on your order of $75 or more. If you’re already a Tracksmith customer, use the code MarioGIVE and you can get free shipping on your next order and 5% of your purchase will go to support the Friendly House in Worcester, Massachusetts, an organization that is near and dear to me.
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Music and editing for this episode of the morning shakeout podcast by John Summerford.
