Strength and Conditioning Classes


Strength and Conditioning Program for Mid-Long Distance Runners

Therapeutic Associates PACE offers a comprehensive summer strength and conditioning program for mid to long distance runners. This program has been designed as a supplemental program to compliment the running volume that the runners will be accumulating over the summer. For 8 weeks the invited collegiate and high school runners will be training 2 times a week for 90 minutes each workout. The entire program is based on peer reviewed research that deals specifically with performance enhancement and injury prevention for mid to long distance runners.

Objectives

The objectives of the strength and conditioning program are as follows:

Improved Single Leg Balance
A lot of research indicates that in order to improve 5-10 km. running times the runner needs to decrease their foot contact time with the ground during each stride. A large portion of this is improving a runner's ability to become stable on their landing foot as quickly as possible after it hits the ground. The more unstable a runner is on one leg during the contact phase of running, the longer it will take for them to find their stability before they can effectively and efficiently push off of that foot to initiate the next stride. Simply put, improving the ability to balance on one foot as quickly as possible translates into decreasing the time the foot is on the ground during the running stride which then helps improve running velocity.

Improve Plyometric Capacity
Plyometric capacity is simply the ability of a runner (or other athlete) to utilize the natural elasticity within their muscles and tendons. Developing this ability will give “spring” to the running stride and will improve the efficiency of the runner. Think about dropping a spring onto the floor; the spring hits the ground, coils up (storing the energy from the fall) and then recoils, releasing the force back into the ground which in turn propels the spring back into the air. The muscle and tendons in the body have a similar ability to store the energy from the body weight hitting the ground, stretching the muscle and tendons, and then the muscles and tendons recoil, pushing the runner forward into their next stride. Kangaroos have incredible plyometric capacity; they use the least amount of energy to create the most amount of forward propulsion of any animal in the world. Cheetahs also use similar plyometric muscle capacity through its spine while it runs. Humans can harness this same plyometric ability to dramatically improve their running efficiency, but it must be train

Improve Glute, Quad, Calf, and Hamstring POWER
Yes, POWER is a key component to distance running. A lot of research indicates that in order to improve running speed over long distances, the runner needs to learn to improve the amount of force that they are putting into the ground with each step. The equation for Power is as follows;

Power = (Force X Distance)/ time

When applying this equation to running, the Force is the amount of energy that the runner is putting into the ground, the Distance is the length of the event and the time is the duration (second and/or minutes) that it takes to cover the distance.

Improve Core Strength and Stability
In running the function of the core is not as much to generate force as it is to transfer force from the upper extremities to the lower extremities. The stronger and more stable a runner's core is, the more force they will be able to effectively transfer from their arm swing into their legs to improve their forward momentum. Weakness or instability through the core has two negative effects for a runners performance;

1. Less force can be transferred from the arms to the legs during running, which translates into wasted energy
2. More energy goes into those muscles as they struggle to constantly function in an unstable environment, which translates into even more wasted energy

Simply put, a strong core equals improved running efficiency!

Improve Glute Strength
Numerous research articles identify glute weakness in runners as being one of the primary underlying causes for many of the overuse injuries that runners can oftentimes develop; IT band syndrome, patellar tendonitis, tibialis posterior tendonitis, patellofemoral compression syndrome, plantar fascitis, Achilles tendonitis, etc. Improving glute strength, while most likely improving performance, will most certainly decrease the potential for mid to long distance runners developing overuse injuries.

Improve muscle flexibility and improve overall soft tissue health.

The Workouts


Each workout has been broken down in to the following segments;

Warm up and Dynamic Stretching Series
Recent research has validated the benefits of a comprehensive dynamic stretching warm-up as opposed to the traditional static stretching routines. Some research even indicates that static stretching before a running event can actually decrease the ability of the muscles to generate the power needed to perform at peak levels. The benefits of a comprehensive dynamic warm up include:


Stability Training and Neuromuscular Training
The intent of this portion of the session will be to increase the overall stability of the entire kinetic chain (feet-ankles-knees-hips-pelvis-core). Most of the work will be done in single leg standing positions and will be done on unstable platforms, such as foam pads, balance boards, and half foam cylinders.

Agility Training and Plyometrics
The agility training will help develop overall strength and stability around the lumbopelvic girdle and core musculature. It will also increase the speed that the runner will be able to drive their knees up and forward in preparation for their next stride.

Plyometric training addresses the efficiency of running. The more a runner is able to harness his or her elastic potential in their muscles the more efficient their running stride will become, which means they will be able to move faster with less energy.

Strengthening
This is the only portion of the Strength and Conditioning program that adds an element of intensity. The intent of the strengthening component of the program is to increase power, primarily around the hips. Research indicates that an important aspect of running faster over long periods of time is developing the ability to put more force into the ground every time your foot hits the ground. In the strengthening portion of the program some common power development techniques are used (some modified for runners) to help develop and increase strength and power throughout the entire body. Most of the strengthening is done with low weights and high reps. Some examples of the strengthening exercises include;


Micro-strengthening

This portion of the strengthening component is done at lower levels of intensity and the intent is to target and strengthen the smaller muscles that runners notoriously neglect in their every day training. This is where a lot of the injury prevention exercises are performed; eccentric calf raises, lateral hip stabilization exercises, etc.

Core Strengthening

Core strength and stability cannot be emphasized enough when talking about athletic performance enhancement. Core weakness will translate to weakness throughout the entire system, and core instability translates to running inefficiency. During this period of the training we focus all of our attention on increasing the strength and stability of all the muscles between the ribs and the pelvis.

Stretching and Foam Rolling

This is the final portion of each session and is invaluable. Maintaining the health of the soft tissues for a runner is vital for decreasing the potential for injury and improving the ability to perform at a high level over the course of an entire season.

Coaches


David McHenry
David received his Bachelors of Science in Kinesiology while playing football for 4 years at Penn State University. He then received his Doctorate in Physical Therapy from Slippery Rock University. David works at Therapeutic Associates, North Portland Physical Therapy and is an expert in the biomechanics of peak performance.

Shawn Dailey
Shawn received his Doctorate degree in Physical Therapy from the University of Montana in 2005. He has been integral in developing Strength and Conditioning programs for several local high school track and cross county programs and is an expert in the biomechanics of peak performance.

How was the strength and conditioning program created?
The entire Strength and Conditioning program is based off of dozens of research articles that specifically address the improvement in performance and the decrease in injury potential for mid to long distance runners. Here is a bibliography of some of the articles that help shape this program.

Short-Term Plyometric Training Improves Running Economy in Highly Trained Middle and Long Distance Runners
Journal of Strength and Conditioning Research

Concurrent Endurance and Explosive Type Strength Training Increases Activation and Fast Force Production of Leg Extensor Muscles in Endurance Athletes
Journal of Strength and Conditioning Research

Improvement in Running Economy After 6 Weeks of Plyometric Training
Journal of Strength and Conditioning Research

The Effect of Plyometric vs. Dynamic Stabilization and Balance Training on Power, Balance, and Landing Force in Female Athletes
Journal of Strength and Conditioning Research

Changes in Running Economy During a 5-km Run in Trained Men and Women Runners
Journal of Strength and Conditioning Research

Strength Training in Female Distance Runners: Impact on Running Economy
Journal of Strength and Conditioning Research

Effect of Sprint and Plyometric Training on Muscle Function and Athletic Performance
Journal of Strength and Conditioning Research

Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance
Journal of Strength and Conditioning Research

The Effect of Short-Term Swiss Ball Training on Core Stability and Running Economy
Journal of Strength and Conditioning Research

Effect of Plyometric Training on Running Performance and Vertical Jumping in Prepubertal Boys
Journal of Strength and Conditioning Research

Improving Running Economy Through Strength Training
Strength and Conditioning

Maximum Power Training and Plyometrics for Cross-Country Running
National Strength & Conditioning Association

Explosive Strength Training improved 5-km Running Time by Improving Running Economy and Muscle Power
Journal of Applied Physiology

Faster Top Running Speeds are Achieved with Greater Ground Forces not More Rapid Leg Movements
Journal of Applied Physiology

Concurrent Endurance and Explosive Type Strength Training Improves Neuromuscular and Anaerobic Characteristics in Young Distance Runners
International Journal of Sports Medicine

Effects of intra-session Concurrent Endurance and Strength Training Sequence on Aerobic Performance and Capacity
British Journal of Sports Medicine

Strength Training in Female Distance Runners: Impact on Running Economy
Journal of Strength and Conditioning Research

Potential for Strength and Endurance Training to Amplify Endurance Performance
Journal of Applied Physiology

Effects of Strength Training on Lactate Threshold and Endurance Performance
Medical Science in Sports and Exercise

Running Economy and Distance Running Performance of Highly Trained Athletes
Medical Science in Sports and Exercise

Anaerobic Contribution to Distance Running Performance of Trained Cross-County Athletes
Medical Science in Sports and Exercise

Effects of Explosive Type Strength Training on Isometric force and relaxation time, electromyographic and muscle fiber Characteristics of Leg Extensor Muscles

Effects of High-intensity Training on Performance and Physiology of Endurance Athletes
SportScience

Effects of Power Training on Muscular Structure and Neuromuscular Performance
Scandinavian Journal of Medicine and Science in Sports

Bioenergetic Constraints on Tactical Decision Making in Middle Distance Running
British Journal of Sports Medicine

Effects of Training on the Physiological Factors of Performance in Elite Marathon Runners
International Journal of Sports Medicine

Training-Induced Changes in Neural Function
Exercise and Sports Science Reviews

The Role of Core Stability in Athletic Function
Sports Medicine

Preventing and Treating Lower Extremity Stress Reactions and Fractures in Adults
Journal of Athletic Training

Medial Tibial Stress Syndrome in High School Cross-County Runners: Incidence and Risk Factors
Journal of Orthopedic and Sports Physical Therapy

Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome
Clinical Journal of Sports Medicine

Hip Muscle Weakness and Overuse Injuries in Recreational Runners
Clinical Journal of Sports Medicine

A Retrospective case-control Analysis of 2002 Running Injuries
British Journal of Sports Medicine

Evidence Based Treatment of Hip and Pelvic Injuries in Runners
Physical Medicine and Rehabilitation Clinics of North America

Unilateral Support Resistance Training Incorporating the Hip and Knee
Strength and Conditioning Journal

Muscular Balance, Core Stability, and Injury Prevention for Middle and Long Distance Runners
Physical Medicine and Rehabilitation Clinics of North America

Training Characteristics of Qualifiers for the U.S. Olympic Marathon Trials
International Journal of Sports Physiology and Performance

Knee Angular Impulse as a Predictor of Patellofemoral Pain in Runners
American Journal of Sports Medicine

The Relationship Between Field Tests of Anaerobic Power and 10-km Run Performance
Journal of Strength and Conditioning Research

Physical and Training Characteristics of top-class Marathon Runners
Medicine and Science in Sports and Exercise

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