This week’s guest is Richard Blagrove, a Senior Lecturer at Loughborough University and an expert in endurance running physiology. He discusses the vital role of strength and conditioning for enhancing running performance and injury prevention. Richard highlights the importance of personalized training approaches and nutrition for runners, while sharing insights on plyometric exercises to boost explosiveness. He also delves into muscle fiber dynamics, offering advice on how different athletes can optimize their training strategies effectively.
Strength and conditioning training is essential for enhancing running economy and reducing injury risks among endurance runners.
Current research in strength and conditioning is focused on the relationship between physiological factors and performance in prolonged running events.
Tailoring strength training programs to individual injury history and goals allows runners to improve resilience while minimizing re-injury risks.
Deep dives
Role of Strength and Conditioning in Running
Strength and conditioning (S&C) is crucial for runners, predominantly for enhancing running economy and potentially reducing injury risks. Improved running economy means that athletes can run faster while using less energy, a vital factor for long distances. Additionally, engaging in S&C can help adapt body tissues, making them more resilient to the stresses of running, which potentially lowers the incidence of injuries. Anecdotally, many runners find strength training to be a refreshing change from their regular running routine, contributing to their overall mental well-being.
Current Research Trends in S&C for Runners
Current research in S&C for middle and long-distance runners focuses on understanding how physiological factors influence performance, particularly during prolonged running events. Studies are exploring how running economy changes throughout races like marathons and half-marathons. Additionally, monitoring the relationship between strength training and injury incidence, particularly regarding bone health and the effects of relative energy deficiency in sports, is a significant area of interest. These findings could lead to developing targeted programs to help athletes recover and prevent injuries more effectively.
Integrating Strength Training into Running Routines
Runners are encouraged to incorporate strength training into their routines by potentially reducing one running session to allow for S&C workouts. Studies suggest that replacing a run with two S&C sessions per week can lead to improvements in running economy without significantly compromising running volume. This integration allows athletes to adapt their bodies to the rigors of running while enhancing their performance. The primary goal is to balance running and strength training to improve overall athletic ability without overwhelming the body.
S&C Based on Individual Needs and Goals
It is essential for runners to tailor their strength training based on their specific injury history and athletic goals. Individualized S&C programs can address past injuries while promoting overall strength and resilience in the muscles and connective tissues most at risk. This targeted approach allows athletes to focus on areas that may be inherently weak or previously injured, thus reducing the chance of re-injury. By assessing personal training history and vulnerabilities, athletes can create effective and sustainable strength training routines.
Practical Applications for Runners Starting S&C
For runners new to strength training, an ideal starting point involves practicing fundamental bodyweight movements before progressively adding weights. Runners can benefit from several bodyweight exercises like squats, lunges, and core stability movements, which help build a solid foundation. Resources such as instructional videos can provide guidance on proper techniques, while an emphasis on safe progression in terms of intensity and volume is crucial. Ultimately, maintaining good form and listening to the body's feedback are vital for minimizing injury risk and promoting strength gains.
For this week’s podcast, we spoke to S&C Coach, Richard Blagrove. A senior lecturer at Loughborough University, Rich conducts research related to the physiology of endurance running, as well as working with numerous British athletes. Enjoy!
