strength training for runners Archives - Physio Room

151. Built to Run | Dr. Matt Silver

Andrew Fix — Tue, 17 Dec 2024 17:27:58 +0000

Running is a high-intensity sport—more than just putting one foot in front of the other, it’s about understanding mechanics, building strength, and managing stress on the body. In this episode, Dr. Andrew Fix is joined by Dr. Matt Silver, physical therapist and author of “Built to Run,” to discuss the common injuries runners face and the unique challenges of the sport. Pointing out running as a high-intensity activity—essentially a series of single-leg hops—they explore how this repetitive motion places significant stress on the body, often leading to injuries like runner’s knee, IT band syndrome, shin splints, and Achilles tendinopathy.

Dr. Silver shares his journey of overcoming running injuries and how it inspired his work at Alpha Project Phyzio & Performance, helping runners achieve longevity in their sport. He points out the important role of strength training in injury prevention, and debunks the myth that stretching alone can resolve running-related pain. Instead, he explains how strengthening muscles and tendons enhances their spring-like qualities, enabling better recoil and support during runs.

Join Dr. Fix and Dr. Silver’s discussion to gain insights that’ll indeed help you optimize your performance as a runner and stay injury-free.

Quotes

“Once we understand that running is essentially a single-leg hop repeated over and over, it’s clear that it’s a jumping exercise—a high-intensity exercise. I can’t think of any other sport that involves as much single-leg jumping as running does.” (07:59 | Dr. Matt Silver)
“We have to ensure we build strength and think of the muscles and Achilles as muscles and rubber bands. The Achilles acts like a spring—there needs to be a certain level of tension there. So, when we hit the end range, it can contract out of it, making us run more efficiently. If your tendons are loose, you’re going to have to work a lot harder to run.” (17:37 | Dr. Matt Silver)
“Strength training is important—you’ll gain a lot of adaptation just from that alone. But something else that I think would really help runners is jump training. If we know running is essentially jumping, then we need to incorporate jump training into our routine. It’s not only great for becoming a more efficient runner and training your tendons to contract and relax the way we want them to, but it’s also fantastic for your bone health.” (20:24 | Dr. Matt Silver)
“Before we even talk about how your foot’s hitting the ground, we need to address your running form. Shoe wear does play a role in this—if you’re wearing a shoe with a massively built-up heel, you’re probably going to heel strike more aggressively. But if you’re overstriding, that’s what we need to fix first before even discussing how your foot is hitting the ground.” (37:23 | Dr. Matt Silver)

Links

Connect with Dr. Matt Silver:

https://www.alphaprojectphyzio.com/built-to-run-book

https://www.instagram.com/alphaprojectphyzio/

https://www.amazon.com/s?k=running+rewired&hvadid=241596968295&hvdev=c&hvlocphy=9028754&hvnetw=g&hvqmt=e&hvrand=4347788781906826674&hvtargid=kwd-377142194578&hydadcr=22534_10353871&tag=googhydr-20&ref=pd_sl_4ngqsthky4_e

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The post 151. Built to Run | Dr. Matt Silver appeared first on Physio Room.

65. Mastering the Marathon: Strategies for Smarter Training | Tristan Mitchell

Andrew Fix — Tue, 25 Apr 2023 19:28:00 +0000

Key Takeaways

• Use the first half of a marathon as a warm up, race slower than your goal race pace

• Runners can use strength training to restore damaged body tissue and build a more robust body

• All 3 macronutrients are important for runners, but protein is actually the most important

“People talk about hitting a wall. To me the wall just means that you ran dumb. You’ve been too fast and you have nothing left,” explains Tristan Mitchell, owner, manager, and coach at Lions Den SMP. Tristan has completed 24 marathons and has learned a lot about training for running since his first attempt at age 20. Today, he joins host Dr. Andrew Fix to discuss strategies for smarter marathon training.

Running for extended periods of time is very rough on the body because it is incredibly repetitive. In order to master the marathon without harming your body, it is important to train strategically. This means not only learning how to pace yourself properly throughout the race depending on its length, but also knowing how to fuel your body efficiently beforehand. People are quick to think of carbohydrates for runners, but protein is even more important as a building block for your body to function at its best. Additionally, adding in strength training can help restore the body tissues that have been damaged by the repetitive motions of running.

If you start off a marathon running your hardest, you will likely hit a wall pretty quickly. That’s why it is imperative to pace yourself and purposefully run slower than your race pace goal for the first half of the marathon before kicking it into high gear for the second half. Be sure to fuel up on lots of protein beforehand and consider adding strength training to your regimen to help your body become more robust.

Quotes

• “Learning how to negative split races was huge, and ever since then it’s something I’ve really worked at in the marathon and prided myself on. (20:20-20:29 | Tristan)

• “The way I always like to think about it is having these things that I can draw upon to elicit an adrenaline response, something that just fires me up. And I save these things for the second half of a marathon.” (21:51-22:05 | Tristan)

• “If you go out too hard, you simply burn up too much of your stored carbohydrates.” (33:00-33:06 | Tristan)

• “People talk about hitting a wall. To me the wall just means that you ran dumb. You’ve been too fast and you have nothing left.” (33:11-33:19 | Tristan)

• “When it comes to running, strength training builds a more robust body. It builds a body that can tolerate the demands of running training more effectively.” (49:25-49:38 | Tristan)

• “All three of the macronutrients are highly important aspects of a runner’s diet, protein, fat and carbohydrates. But I think that we must get runners to think through the lens of protein first, because it is the building block.” (1:05:41-1:05:59 | Tristan)

Links

Connect with Tristan Mitchell:

Website | https://www.lionsdensmp.com/

Instagram | https://www.instagram.com/lionsdensmp/?hl=en

Facebook | https://www.facebook.com/LionsDenSMP