Running Injury Prevention, Tendon Training, and Foot & Ankle Strength with Luke Nelson
Dec 13, 2023
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Luke Nelson, a sports chiropractor and expert in running injury prevention, tendon training, and foot & ankle strength, discusses the importance of understanding running research and shares insights on strength training for runners. They explore research on strength training and injury prevention, foot strengthening exercises and protocols, course recommendations, and the metrics for measuring running injuries and tendon training.
Strength training for runners can improve running economy and prevent injuries.
Incorporating plyometric exercises and isometrics can enhance tendon stiffness and improve running mechanics.
Deep dives
The Benefits of Strength Training for Runners
Strength training for runners is beneficial for both performance enhancement and injury prevention. Research shows that strength training can improve running economy by 2% to 9%, leading to improved race times. Additionally, strength training can help prevent injuries, especially in masters runners who may experience muscle loss and increased injury risk as they age. It is important to individualize strength training programs based on a runner's specific needs and weaknesses. Plyometric exercises, such as pogo jumps, hopping, bounding, and drop jumps, can also enhance performance and should be progressively introduced. Isometric exercises can improve tendon stiffness, further supporting injury prevention. Proper assessment and analysis of a runner's strengths, weaknesses, and mechanics can guide the design of an effective strength training program.
The Role of Tendon Stiffness and Strain in Running
Stiffness and strain are important factors to consider in running. Tendon stiffness refers to the amount of force it takes to deform a tendon, and increasing stiffness can improve running performance and prevent injuries. Plyometric exercises, heavy isometrics, and other strength training interventions can enhance tendon stiffness and improve overall tissue quality. While the optimal dose and frequency of plyometric exercises and isometrics are still being studied, incorporating them into a training program can aid in injury prevention and improve running mechanics.
Assessment and Individualization in Strength Training
Assessment and individualization are key components of effective strength training for runners. Assessing a runner's strength profile, mobility, training data, and other factors can help identify individual strengths, weaknesses, and areas for improvement. Plyometric exercises, like pogo jumps, hopping, hurdle hops, and bounding, can be adapted and progressed based on an individual's proficiency and needs. Isometric exercises, such as ankle isometric pushes, can improve tendon health, while also minimizing muscle fatigue. Individualizing the training program based on a comprehensive assessment can enhance compliance, performance, and injury prevention.
The Complexities of Running Mechanics and Strength Training
Running mechanics and strength training are interconnected and should be considered together. While strengthening muscles alone may not change running mechanics, improvements in strength, flexibility, coordination, and motor control can contribute to an optimized gait pattern. Effective coaching, queuing, and practice are often needed to modify running mechanics and enhance performance. By addressing multiple factors and individualizing interventions, runners can improve their running efficiency, reduce injury risk, and optimize performance.
