Cross Training
Supplemental Training
Footwear is an important tool for injury-free running and walking, but it is only one piece of the puzzle. Statistics on running injuries vary, but somewhere between 30-75 percent of runners are hurt annually. It is time we break the belief that in order to be a runner, the only thing you need to do is “run”.
Injury Prevention
The primary causes of injury for runners include muscular imbalances, biomechanical irregularities, and overuse. To combat these issues, there are some basic injury prevention rules all runners need to adhere to as they plan out their training: good shoes, variety and ensuring muscle balance. As an athlete, if you don’t have muscle balance, then you lose the symmetry, and that’s when you have problems. Subsequently, muscle balance is the easiest supplement to your running or training program after a good pair of running shoes.
You don’t need to spend hours in the gym training for bulging muscles. You need just enough core, hip, and glute strength training to keep your pelvis and lower-extremity joints properly positioned.
Training Videos
Take a look at the training videos below to learn more about lunges & squats, hip flexor strength, and core strength!
Lunges & Squats
Lunges help runners control the hips and strengthen the quads, hamstrings, glutes, and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius. You can make them more challenging by adding weights, performing more reps, or adding a resistance band.
Side Lunges
Lunges help runners control the hips and strengthen the quads, hamstrings, glutes, and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius. You can make them more challenging by adding weights, performing more reps, or adding a resistance band.
Curtsy Lunges
Lunges help runners control the hips and strengthen the quads, hamstrings, glutes, and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius. You can make them more challenging by adding weights, performing more reps, or adding a resistance band.
Single Leg Squats
Lunges help runners control the hips and strengthen the quads, hamstrings, glutes, and core. They also help identify weaknesses that can lead to running injuries. Since lunges require balance, you will also be indirectly working on strengthening your stability muscles, mainly the glutes minimus and glutes medius. You can make them more challenging by adding weights, performing more reps, or adding a resistance band.
Hip Flexor Strength
Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run. When you run, you regularly shorten the major muscles in your hip flexors, instead of lengthening them, which can lead to imbalances. Runners with hip flexor muscle tightness show less glute activation while extending the hip and knee which can lead to lower back pain, tight hamstrings, knee pain, shin splints and IT Band Syndrome.
Sumo Squat
Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run. When you run, you regularly shorten the major muscles in your hip flexors, instead of lengthening them, which can lead to imbalances. Runners with hip flexor muscle tightness show less glute activation while extending the hip and knee which can lead to lower back pain, tight hamstrings, knee pain, shin splints and IT Band Syndrome.
Bridge
Hip flexors help contract and pull the thigh towards the torso, allowing you to bring your knee towards your chest as you run. When you run, you regularly shorten the major muscles in your hip flexors, instead of lengthening them, which can lead to imbalances. Runners with hip flexor muscle tightness show less glute activation while extending the hip and knee which can lead to lower back pain, tight hamstrings, knee pain, shin splints and IT Band Syndrome.
Core Strength
The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.
Push Ups
The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.
Bicycle Crunches
The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.
Planks
The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.
Side Planks
The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles—the chest, back, abs, and obliques—are what keep your torso upright and engaged when you run, and reduce “wobbling” when moving your arms & legs.
Frequently Asked Questions
What is the difference between cross training and supplemental training?
Swimming, biking, etc are valuable activities for staying healthy as a runner. Cross training means training with a few different exercises, movements, or modalities, such as swimming, biking or rowing. Supplement training is making sure that you are balancing the strength you are building in your running program. As runners we develop strong quads, but our glutes tend to be weak. These supplemental exercises compliment your running so you have strong quads and glutes.
What are biomechanical irregularities?
Biomechanical irregularities are quirks in your running form—overpronation, supination, uneven hips, and similar issues—that make you more prone to injury.
What are the benefits of supplemental training?
- Injury prevention and recovery:
- Studies link glute weakness to common running injuries including Achilles tendinitis, shin splints, runner’s knee, iliotibial-band syndrome and runner’s knee.
- Weak hips are often the culprit behind IT band pain, patella tendonitis (runner’s knee) and piriformis (small muscle in your derriere) issues.
- Many running injuries can be traced back to weak core muscles that result in poor running biomechanics.
- Improved fitness
How often do you recommend incorporating supplemental training into a running routine?
With these simple, no equipment needed, 10-minute exercises there should be no excuse to not include them after every run! At a minimum, we would recommend completing the supplemental exercises twice weekly.
How can variety help improve my running?
As runners, we can often run the same route in the same direction and when you complete the same workout day in and out, it can actually set your body back. It is important to mix up the routes, the speed, the hill grade, and even the footwear to help add variety to your routine. Variety forces your body into new adaptations and thereby improves your running and helps reduce overuse injuries.
I am Suzanne – a coach, a nurse, an educator, a wife and mom who takes a holistic and habit based approach to living a healthy life. I provide personalized guidance, support and accountability to help you reach your individual fitness, nutrition and emotional wellness goals. It is my goal to help you feel your best and live your healthiest life by working with you to create sustainable nutrition, exercise, lifestyle habits and balance in your life. Together we can make slight changes that lead to big results.