At the end of 2018, I was fortunate enough to participate in a cohort of physical therapists from around the US discussing common injuries, rehabilitation strategies, and injury prevention for the runner. Every Tuesday and Thursday for eight weeks we met to review research studies and talk shop. I learned more in those weeks than anything I had been reading on my own!
The group was not an ordinary group. I have a friend that is one of the top physical therapists in the country for elite runners, who happened to be the group’s leader. The group was filled with similar physical therapists and one chiropractor. They are all experts in their field and all but one (me) worked almost exclusively with runners.
So, as I reflect on 2018 and look to 2019, I thought I would share some of what I learned from this group.
The biggest take away was the “necessity” for lifting weights. I use the word necessity because lifting has been shown to help reduce injuries and improve recovery while improving speed, endurance and race times.
For a long time, I have been teaching that lifting was helpful. I often tell my patients, “Don’t be afraid of adding weights.” What I didn’t know was the importance of heavy lifting and specific exercises that are most beneficial for runners. Although there are plenty of exercises that may be helpful for individuals, the literature shows specific lifts that will provide the best results for runners and cyclists.
I would like to clarify what heavy lifting means and to state clearly that I am in no way suggesting you start lifting heavy weights if you have not been lifting in the first place. What I am saying is a specific lifting program, tailored for you individually, with a steady progression of weights is highly recommended for runners of all ages, levels of experience, and performance. The goal should be consistency and progression.
There are a lot of general exercise programs around the area and some of them encourage lifting and getting stronger. I am an advocate of those programs and concepts, but when it comes to runners, especially runners training for triathlons, marathons or half marathons, it is important to make sure you are not overtraining. If you add intense lifting programs or classes on top of the mileage you are putting in on a weekly basis, you are more susceptible to injury or overtraining breakdown (meaning poor results). Therefore, knowing what lifts are most effective for you individually is so important.
For a lot of endurance athletes (i.e., marathon, half-marathon, and triathletes), right now is the perfect time to start a lifting program before the race season gets underway. I learned that instead of doing various exercises, it was best to focus on a few lifts with perfect form then progressively increase the weights while doing these lifts. The importance of learning how to perform the lifts properly can’t be overstated. We often think we are doing the proper movements, but in reality, we are making minor compensations that contribute to our limitations and potential for injury. I want to help runners and triathletes develop a program targeting their specific needs and ensuring the training they are doing is effective.
Another theme was that this is a long-term approach. This is not the “I want immediate results now” approach. I learned that the runners with the most success were the ones that consistently lifted for 8-9 months minimum.
I would like to make a couple suggestions for runners regarding the exercise choices they are making. I have treated a lot of runners, and most of them learned to work on hip stabilization exercises like clam shells, bridges and other “floor work” exercises. I use these exercises and feel they are a good way to activate muscles. However, they are just not as effective as doing exercises in standing, specifically single leg exercises. The bottom line is single leg exercises need to be incorporated into a runner’s training program.
Weighted split squats, weighted marches, and weighted step-ups are a valuable addition to a runner’s program. I am sure a lot of people are doing these types of exercises, but what matters most is that you are not using momentum or other compensations. Ensuring proper form is critical for success and then when you have your technique down, add weight.
The main factor when determining the exercises should always be the individual runner. In other words, a generic program, although certainly better than nothing, is not as effective as one tailored to the individual. In addition, considering other aspects that may affect training and lifting specifically-like sleep, nutrition, and hydration. These are as important as fatigue and miles run that week.
I often hear my patients being afraid of getting hurt lifting or not being sure exactly what to do or how to do it. I can’t tell you how many patients I have treated through the years that are trying their best to stay fit but are using the exact same weights and exact same movements without progression in any way. I have found the most effective ways to maximize your program are:
A. Identify the exercises “you” need instead of a one-size-fits-all program.
B. Learning proper technique based on your body mechanics (we can’t all squat the same way!)
C. Progressively increasing how much we lift.
If you are a runner and wonder how to get started, or if you are doing the most effective program, it is important to be assessed by someone that works with runners. If you have been doing the same program and are sure your form is good, but have not been increasing your weights, that is a good place to start. If you are new to lifting heavy, it is very important to have someone teach you technique and design a program that targets your individual needs and over time progresses your weights.
I was very fortunate to be asked to be a part of this running cohort, and as I reflected on 2018 and thought about what I would like to do in 2019, I decided to share what I have learned to anyone interested in hearing it. I have a series of talks scheduled for the next several weeks and will be adding more to the calendar every week.
My next workshop is at iRun Local on 425 Broadway in Saratoga Springs on February 7 from 5:30-6:30 p.m.
In addition, I have been seeing patients at FysioFit PT since the end of 2018. FysioFit is a cash only physical therapy practice in which the clinician and the patient are one on one for a full hour. The costs are like that of the traditional insurance model, but rather than meeting 2-3 times per week, I will be able to meet you 1-2 times per week. So far, FysioFit has been a great success.
I am still seeing patients at Goodemote PT. In fact, it’s where I am spending most of my time. It is a traditional outpatient PT clinic where we continue to accept insurances.
You can go to www.GoodemotePT.com or www.Fysiofit.com to read about what is offered at both clinics.
