HFS Running SeminarsHFS Running Seminars

Greg Ryan MCSP SRPGreg Ryan MCSP SRPNeuro-musculoskeleatal PhysiotherapistNeuro-musculoskeleatal Physiotherapist

Co-founder HFSCo-founder HFS

Qualified 1991 Guys HospitalQualified 1991 Guys Hospitalwww.hfs-clinics.co.uk

Strength in RunningStrength in Running

Strength in RunningStrength in Running

We will cover:-We will cover:- What ‘strength’ meansWhat ‘strength’ means Muscle and its functions Muscle and its functions The importance of strength in The importance of strength in

runningrunning How injuries can occurHow injuries can occur What to think about when What to think about when

strengthening for running strengthening for running

What is ‘Strength?’What is ‘Strength?’

Not clearly defined in literatureNot clearly defined in literature

Different types of strength:Different types of strength:

What is ‘Strength?’What is ‘Strength?’ Maximum strength – force generated in a Maximum strength – force generated in a

single max. voluntary action single max. voluntary action Absolute strength – force generated Absolute strength – force generated

irrespective of bodyweightirrespective of bodyweight Relative strength – force generated Relative strength – force generated

relative to bodyweightrelative to bodyweight Elastic strength – force generated at high Elastic strength – force generated at high

velocity of anisometric action = muscle velocity of anisometric action = muscle power.power.

Strength endurance – force generated for Strength endurance – force generated for sustained (isometric) or repeated sustained (isometric) or repeated (aniosmetric) muscle action (aniosmetric) muscle action

What is ‘Strength?’What is ‘Strength?’

Any exercise which is intended to Any exercise which is intended to increase the ability of a muscle to increase the ability of a muscle to produce force is a strength training produce force is a strength training exerciseexercise

(A) definition of muscle strength = (A) definition of muscle strength = “The ability of a muscle to produce “The ability of a muscle to produce force.” Clarke 2001force.” Clarke 2001

Muscle FunctionMuscle Function

Basic function = to generate force for Basic function = to generate force for stability and movementstability and movement

Also muscles act as shock absorbers/force Also muscles act as shock absorbers/force absorbers/dampenersabsorbers/dampeners

So they are a ligament stress-shield – not So they are a ligament stress-shield – not forgetting bone, cartilage and nerveforgetting bone, cartilage and nerve

Therefore;Therefore; Muscle is critical for protecting non-Muscle is critical for protecting non-

contractile tissues from micro and macro-contractile tissues from micro and macro-traumatrauma

““But won’t running itself make me But won’t running itself make me stronger?”stronger?”

NoNo

Or ratherOr rather

Not necessarilyNot necessarily

Running will make you better at Running will make you better at running.running.

But if there is a compensation strategy But if there is a compensation strategy in the system, this too will be in the system, this too will be strengthened and reinforcedstrengthened and reinforced

What Causes Muscle ‘Weakness?’What Causes Muscle ‘Weakness?’

PainPain Effusion (swelling)Effusion (swelling) AgeingAgeing OvertrainingOvertraining Disuse – immobilisation, bed rest and Disuse – immobilisation, bed rest and

physical inactivityphysical inactivity Reduced patient complianceReduced patient compliance Medical problems, such as stroke, Medical problems, such as stroke,

peripheral neuropathyperipheral neuropathy

Why is Strength so Important?Why is Strength so Important? Forces involved in running:-Forces involved in running:- Approx 3 x BW @ foot strike going through each Approx 3 x BW @ foot strike going through each

leg – more if there’s a problemleg – more if there’s a problem Energy involved must be absorbed and dissipated Energy involved must be absorbed and dissipated

efficiently by the tissues to allow normal and efficiently by the tissues to allow normal and healthy function – otherwise injury can occurhealthy function – otherwise injury can occur

80kg (800N) man in a 42km (marathon) race:80kg (800N) man in a 42km (marathon) race:500 foot strikes/leg/km x 42 x (80 x 3) =500 foot strikes/leg/km x 42 x (80 x 3) =

5,040,000kg 5,040,000kg or 50,400,000N of forceor 50,400,000N of force

Load History and InjuryLoad History and Injury

‘‘Intrinsic’ injuries only…Intrinsic’ injuries only… How often?How often? How far?How far? How fast?How fast? How hard?How hard? Ho quickly are you increasing the training Ho quickly are you increasing the training

parameters?parameters? This info gives us the load history and a This info gives us the load history and a

possible cause of the problempossible cause of the problem

How Do We ‘Strengthen?’How Do We ‘Strengthen?’

Part of the criteria for our patients to Part of the criteria for our patients to return to running is:return to running is:

Single leg heel raises = 30 repsSingle leg heel raises = 30 reps Single leg leg press = 150%BW Single leg leg press = 150%BW

(MVMA), i.e. one rep(MVMA), i.e. one rep Single leg knee extension = 100%BW Single leg knee extension = 100%BW

(MVMA), i.e. one rep(MVMA), i.e. one rep

How Do We ‘Strengthen?’How Do We ‘Strengthen?’

SquatsSquats Split-squatsSplit-squats LungesLunges Step lungesStep lunges HoppingHopping PlyometricsPlyometrics

SummarySummary

Strong muscles will shield the joints, Strong muscles will shield the joints, ligaments etc from excessive loadingligaments etc from excessive loading

Appropriate strength training will Appropriate strength training will help protect tissues from pain and help protect tissues from pain and injuryinjury

In order to run (to get fit) you must In order to run (to get fit) you must be fit to run – be fit to run – ConditioningConditioning

When in doubt, seek expert opinionWhen in doubt, seek expert opinion

Thank youThank you

Health and Fitness Solutions @Health and Fitness Solutions @

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www.hfs-clinics.co.ukwww.hfs-clinics.co.uk