Have you been frustrated in the past that you’ve taken up running or you started a new training cycle and you just get injured and must stop? In today’s blog & podcast episode, we’re going to be talking about how to strengthen your muscles to train, to run.
Click the video below to hear the LIVE training I did on this topic within the Healthy Runner Facebook Group
Let’s get into it! Strength training. We know the big principle you need is to train in order to run, right? We’re not just going to go out there and run as our only form of exercise. You need to do exercises and train your muscles in order to be able to run and be healthy so you can hit those race goals.
Let’s talk about the five muscles we discussed in the SPARK blueprint but dig a little deeper! Let’s get into each of those muscles. These muscles are not your “gym muscles” or your beach muscles. If anyone thinks back to when they first hit the gym, probably many years ago, it was all about working your mirror or beach muscles. When I first started working out in college, it was all about the beach muscles…anyone else? We did LOTS of sets. Lots of reps for our biceps. You did bicep curls and we did bench press and every single type including incline bench, decline bench, flat bench. We did barbell bench, we did dumbbell bench, we did every variation of the chest press or a bench press!
Now, those muscles are not going to help you prevent injuries or improve performance as a runner. That’s first and foremost.
A total body approach is a good thing that will help improve your metabolism and make you stronger. Overall, from a health standpoint, however, they’re not going to improve your running specific injury needs. That’s why we’re going to be focusing on those five key muscles tonight.
I want to make sure you are strengthening the number one important muscle…
The glutes! Everyone knows the glute max, the big muscle in the back of your hip! That’s the biggest muscle that we have in our bodies. It is the most powerful.
Your glutes are super important, especially if you are a runner who has had a history of back pain or hamstring pain. That top of the hamstring pain that means that your hamstrings are dominant, meaning you’re using your hamstring a lot and you’re not turning on your glutes. To find out more about treating hamstring pain in runners click THIS BLOG ARTICLE
You need to be re-educating those glutes! Turning on the glutes is a very important thing to work towards healing from injury. And then making sure you’re strengthening your glutes is important going forward from an injury prevention and maintenance standpoint.
So – what are some exercises that you can do?
First thing that I highly recommend is you turn them on or isolate those muscles. Figure out how to contract those muscles, because when you’re doing your leg press in the gym, you’re seated in the extension and you’re not using your glutes at all.
When you’re doing some of your other muscle exercises, you’re probably not fully actually contracting that muscle in your dominant with their hamstrings.
How do you get the signals from your brain? Send them to the glutes to be able to contract. I have a series of exercises that I put together that has worked well with the runners that I help. Here is the exercises that may help you!
They don’t look very hard, but they’re hard because you need to concentrate when you’re doing them to feel good. You want to feel the burn in your glutes. And if you don’t feel that burning your glutes, you’re not doing it properly, so it’s a matter of turning them on, activating them and then strengthening from there.
Now we want to add your lunges and reverse lunges. You could be doing a dead lift picking up bar from the floor, or if you’re doing a deeper lunge or deeper squad. Those are all hip dominant exercises, meaning your hip muscles actually work more so that would actually work your glutes because your glutes work from your hip joint! That is why you should be contracting and activating your glutes when you are training in order to run.
Glutes are first and foremost! They are very important to exercise and a very important muscle!
Your gluteus medius is a fan shaped muscle that comes on the side of your hip, so that’s the muscle that keeps your pelvis level.
When you’re contracting this muscle it kicks your leg out to the side, raising your leg up. Every time you’re standing on one leg as a runner, your gluteus medius is contracting. If you’re only doing exercises in one plane, like knee extension on the knee curl machine in the gym, you might not be activating the gluteus medius. If you are doing the seated hip abductor machine in the gym, you may not be using this muscle like you do in running because your hip is in a flexed position and you are probably activating more of your TFL (tensor fascia latae) muscle in the front of your hip. This muscle connects to your IT band.
Those of you who have that chronic IT band syndrome, chances are you’re dominant in your TFL muscle, and you’re not activating the gluteus medius muscle on the side and toward the back part where it connects to your gluteus maximus.
The first exercise I would recommend to activate this muscle is called “The humbler”. It looks very easy, but it’s suprisingly very hard if done correctly. I call it the humbler because you can take someone who thinks they are strongest person out there, and they do that exercise and are instantly humbled by how weak they are 🙂 . Check out the video below to see how to perform this exercise correctly.
Another way you can work your gluteus medius muscle is doing a side-step (almost like a crab walk) with a band around your knees or your ankles. You’ll feel a great burn with this too! Click THIS LINK to view how to perform this exercise
Your external rotators are the guys deep in your butt area. These muscles go deep under the glute max.
The bigger one of the external rotators is the piriformis muscle. I’m sure you’ve heard about this muscle. It’s going to be a key muscle to strengthen especially if you get front of the knee cap pain or what we call patellofemoral syndrome. This is also a key muscle to strengthen if you tend to get shin splints or posterior tibial tendonitis. This is ankle tendonitis on the inside part your ankle and honestly, even planter fasciitis and achilles tendinopathy. For any ankle tendonitis issue, this muscle is very important because this is your anti-pronation muscle. Read my previous blog article on 3 tips to combat ankle and foot pain by clicking THIS LINK.
Remember when your foot goes flat and it flattens out when you run, especially for those that have super flat arches, or you overpronate a lot. You may have been told to use orthotics or us a stability running shoe. If you have been told that in the past, then chances are you would benefit from strengthening your hip external rotators. You need to use these muscles to prevent that excessive motion. By strengthening these hip rotator muscles you will decrease the stress down lower in the chain and will prevent those injuries we’ve been talking about.
There are some great simple exercises that you can do to strengthen this muscle at home. Hip activation wise, the clamshell lying on your side, where you’re opening like a clam shell is a great starter. You can add a little resistance by using a band around the knees but make sure you don’t add the band too fast. A lot of times I see people jump to the band when they’re not actually activating the muscle correctly. You want to make sure you’re activating, turning that muscle on, and then progress your resistance. Add the resistance band and then you can do some standing progressions which we will get to in a later blog 😉.
Our fourth muscle is going to be the quads. The quad muscle group is going to be on the front of the thigh. I think you guys know where your quads are probably by now. There are four muscles involved and that’s why they’re called the “quads”.
Keep in mind the rectus femoris is a two-joint muscle. This muscle is hip flexor as well as a knee extensor. A lot of time this muscle can be short and tight because of those actions.
Let’s get to strengthening the quads. Why is it important to strengthen your quad? To have proper tracking of your kneecap! So again, if you are someone who has had a patellofemoral pain and issues with your kneecap with tracking, then strengthening your quads can improve tracking as well as improve your performance. Let’s be honest here, the stronger your quads are then the easier it is to control your body weight with downhill running. Here is a great exercise to work on strengthening your quads:
A great example of the function of the quad muscles when you run downhill is if you think back to when you finished your first long race and you get that delayed onset muscle soreness (DOMS), that peaks at 24- 48 hours after your race. I know everyone’s been there before, right? Have you been there before, especially as you’re going down stairs? You know where your quads are in the front of your thigh, and you feel them burning when you’re coming down the stairs, because your quads are controlling your body weight as you go down. This same concept applies when you do downhill running and you are doing some hills and you’re going downhill; your quads are contracting over and over again!
Therefore, you as a runner should improve your turnover time as you’re going downhill to minimize and not fight the hill. This way you’re not having to use that rapid quad contraction. A lot of people who have done the Boston marathon can speak to this. I hear that for the downhill running you really need to train your quads to be able to tolerate the rigor of the Boston course. Quad strengthening not just running hills in of itself, but also strengthening your quad muscles would be important, especially those that are considering doing a hilly race such as Boston.
Next up we have our calf muscles.
The calf is made up of 2 muscles that are very important because they connect to your Achilles tendon. A lot of runners I see do not have the endurance of their calf muscle, meaning as a runner, you should be able to perform 25 single leg calf raises up and down nice and slow. You want to make sure you’re keeping your knee straight when you do this quick test on your own. If you don’t have the endurance of that muscle, then that could lead to compensations and usually more stress to the Achilles and the planter fascia.
So, think about doing some calf raises, even though it seems so easy and silly. But if you test yourself, see if you can do 25 calf raises, you just might be surprised that you can not complete 25!
If you can’t, you need to work on the endurance of these muscles. You don’t need a fancy machine to do that. You literally just use your body weight as resistance, and then you can progress. Perform on the floor to start and then off the edge of a step like THIS VIDEO as a nice progression. And then you could add resistance by either holding a kettle bell, holding a dumb bell or doing it in a machine at the gym.
Those are your five running specific muscles! They are going to help you get stronger as a runner to prevent injury and improve performance.
Remember, this is in the context of you training in order to run! Also remember the other principles that we talked about. This is the first principle of the SPARK Blueprint: Strengthening!
Are you are ready to invest in becoming a lifelong injury free runner? If so, let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program! Book your 30 min strategy call with me! Click here to book your call today!
Thank you for taking the time to read and I hope this was helpful! Enjoy listening the podcast during your next run!
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“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”
“I’d been dealing with Proximal Hamstring Tendinopathy (PHT) for about 4 years and had been doing PT, but still had lingering pains. I just figured I’d have to suck it up and deal with it because that was as good as I was going to get. But then, I came across a podcast of Duane being interviewed by Jason Fitzgerald on PHT and how he overcame the injury, and my curiosity was piqued. I met with him virtually and he has been a GODSEND! I’m able to sit as I type this! I can bend over and get in and out of cars without pain! And, I’m RUNNING again!!! It is amazing to be able to do things that I haven’t been able to do without pain since 2016!!! Thank you so much Duane for being an incredible PT!!”
“I suffered from IT band syndrome for four years before seeing Dr. Scotti in April 2020. Before then, I couldn’t run more than about 10 minutes without stabbing pain near my left knee. I’d seen various orthopedists, physical therapists, and chiropractors looking for some relief. My career needed me to run a mile and a half within a certain amount of time, and it was impossible to do so with the knee pain. I saw Dr. Scotti and he immediately got to work! That first visit, he helped me understand the anatomy and underlying cause of my knee pain (aka IT Band syndrome). Once I understood what was happening, the course of treatment made so much sense. Not only did he have online videos of all the recommended exercises to treat the problem, his “healthy runner” Facebook group, Podcast, and YouTube videos held a wealth of information and supplemented my plan. I soon understood that running wasn’t just a casual hobby – it’s a sport and one that deserves dedication and focus. Without his dedication to the sport and his community, I wouldn’t have realized this! Over the next few months, I had many ups and downs – victories and failures – and even some tears! Two steps forward and one step back. Dr. Scotti always checked in between appointments and tweaked my plan if needed. By August, I was regularly running 3-4 miles with barely any pain! If I did get pain, it was because my dedication and focus were lacking – and I quickly picked it back up and overcame. I’m so thankful I took another chance at having my knee looked at and trusted someone else. I run regularly now and am really enjoying it. I can’t thank Dr. Scotti enough and would highly recommend him to anyone having trouble.”