Training for Chicago, but struggling with knee pain? (Part 2 of 3):

Training for Chicago, but struggling with knee pain? (Part 2 of 3):

Strength Training Tips for Busy Runners.

How strategic strength training can eliminate pain and improve your running performance in just two sessions a week.

Why on earth would a doctor of physical therapy title an article like this?!

Well, now that I have your attention…;)

Strength training with poor technique and random programming is not better than not doing it at all. Period.

In our last article, we discussed the value of running form. In this article, we’ll be talking about why exercise technique and programming are vital to get the most out of your strength training.

Many runners have questions about how to integrate strength training into their running schedule. Let’s face it, there just aren’t enough hours in the day to fit it all in, especially when your plate is already overflowing with work, relationships, family, and running.

So, if you’re going to add strength training, make sure it’s done right, or you’re just wasting precious time.

Why Strength Training is Crucial for Runners

My first recommendation is to look at strength training as essential to your running performance and longevity. Runners often think of strength training as separate from running training, but it’s actually integral.

Reducing the Risk of Knee Pain:
Knee pain is a common complaint among runners, and one of the primary causes is the repetitive stress placed on the knee joint. Strength training helps by:

- Building stronger hip muscles that support the knee: This provides better support and stability, reducing the strain on the joint itself.
- Improving joint health: Exercises that stabilize the pelvis, strengthen the hamstrings and glutes help maintain proper alignment and function of the knee.
- Enhancing overall biomechanics: A strong body moves more efficiently, distributing the impact of running more evenly and reducing the risk of injury.

General Rule of Thumb for Integration

Integrate strength training into your running schedule 1-2 times a week and give it your all. Strength training, just like nutrition and rest days, is part of your road to success this season, especially as the fall marathon training season starts.

Interview Insights: The Missing Ingredients for Running Success

During my interview with Lara Heiman, we talked about the missing ingredients for running success, which includes strength training, protein intake, creatine, and rest days. If you’re in the running game for the long haul, commit to adding strength, and I promise you that you will be happier, healthier, and FASTER for it.

Strength Training for Runners: A Detox for Your System

Think of strength training as a “detox” for your nervous system and musculoskeletal system. By applying different types of stress and load on your system, your body can recover from the repetitive, one-directional nature of running. 

Other benefits of strength training include:

- Bone health
- Cartilage health
- Joint health
- Muscle, tendon, and ligament health
- Nervous system health
- Look good in spandex

Efficient Strength Training: No Time to Waste

Since we’re short on time, strength work in-season doesn’t have to take more than 45 minutes. We’re not looking to break lifting records or make you tired. If you’re truly doing strength the right way—and yes, that means leveling up from the pink 10 lb weights and yellow Therabands—you will feel like you’ve worked hard, but not utterly exhausted or stiff like after completing a speed workout.

The Importance of Rotational and Lateral Activities

My biggest concern for runners is a lack of rotational and lateral activities to balance out the forward direction associated with running. Without adding rotation or lateral activities to our movement repertoire, we lose access to those planes of motion over time and can become very stiff and one-dimensional in how we move.

Exercise Technique: Avoiding Unnecessary Injuries

There’s nothing worse than getting sidelined with an injury from running, and the risk for injury escalates when you perform strength exercises incorrectly.

For example:

- Romanian Deadlifts (RDLs): Great for building hamstring resilience and glute strength, but when done poorly, can cause low back, sciatica, and SI joint problems.

- Squats: Important for building lower body strength, but when done without good technique, can lead to back, knee, and hip problems.

Good intentions can lead to unnecessary injuries, which is why we offer a runner-specific program at our Next Level Physio Cary location to help runners get stronger and faster with an emphasis on technique and progressive programming.

Programming and Multidimensional Training. 

There’s never a one-size-fits-all program for runners, but here are some simple essentials to get you on the right foundation:

Principle 1: Add Exercises that Cover the 6 Bases

1. Press (horizontal and vertical): Push-ups, bench press, shoulder press.
2. Pull (horizontal and vertical): Bent-over rows, pull-ups, lat pull-downs.
3. Squat: Goblet squat, body squat, forward lunges, step-ups, lateral lunges, dumbbell squats.
4.  Hinge: Deadlift variations, kettlebell swing variations, barbell cleans.
5. Rotation/lateral: Russian twists, dumbbell pull-throughs, banded rotational pulls, medball throws.
6. Toe mobility and strength: exercise with flat shoes or no shoes, yoga toes, isometric holds

Notice that I didn’t add “core” or “abs.” Running is arguably one of the most core-engaged exercises. In addition, any exercise that involves lifting weights will work the core. If the goal is time efficiency and exercise efficacy, focus on what moves the needle.

Principle 2: Lift Heavy

Our goal is to build strength, not to get super big and bulky. I recommend working with a strength coach or a physio trained in runners’ strength programming to help you create the right program. The goal is to lift heavy enough to create the stimulus needed for strength gains.

You won’t get bulky and slow. Yes, you will gain some muscle in the process, which will make you look even better in running shorts and a running top AND preserve your longevity in running, but you need to lift heavier to get stronger.

General guideline: Slowly work up to a heavier weight where you can perform 4-6 sets of 3-5 reps (rest 3-5 minutes between sets). Effort level: 8/10. Do this 1-2x/week for in-season running (I recommend 4-6 days when you’re not in race training mode).

Notice that we’re not going for sets and reps of 3x15-20. This would be more appropriate for building muscular endurance. Now, there’s nothing wrong with adding high rep workouts here and there, but that’s not the focus of a running strength program, per se.

Principle 3: Don’t Forget to Add Single-Side Exercises

Especially as a runner, working each side separately helps to even out any side-to-side strength imbalances. For example, lunges, single leg RDLs would be considered single-side exercises.

A Sample “In-Season” Strength Program Might Look Like:

- Sunday: Long run, mobility and toe exercises.
- Monday: Squat, hinge (add rotational accessory exercises).
- Tuesday: Short run, mobility and toe exercises.
- Wednesday: Speed work, mobility and toe exercises.
- Thursday: Short run, press, pull (add rotational accessory exercises).
- Friday: Tempo run, mobility and toe exercises.
- Saturday: Rest day, mobility and toe exercises.

Wondering how you can add strength and mobility exercises to your running program? Contact us here about our running strength program made for runners who want to be told what to do because they don’t have the knowledge or time to figure out how to build strength and fit it all in!

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Adding strength training into your running routine is crucial for reducing the risk of knee pain and enhancing overall performance. By following the principles outlined in this article, you can ensure your strength training is effective, efficient, and tailored to your needs as a runner. 

Remember, proper technique and programming are essential to avoid injury and maximize benefits. If you're unsure where to start, consider consulting with a qualified strength coach or run-specific physical therapist to develop a personalized plan that fits your schedule and goals.

Don’t forget to MOVE, EXCEL, and INSPIRE!

Stay Strong,
Dr. Jerry Yoo

Dr. Jerry Yoo is the Founder of Next Level Physio.

He has worked with elite and professional athletes, runners, and triathletes for over 25 years. As a clinical running research partner with Rutgers University, Dr. Jerry specializes in helping runners and lifelong athletes over 40 get back to what they love to do.