Anatomy of a Training Schedule

RUNNING ON SUNSHINE PHYSICAL THERAPY

Christen Thieman, PT, DPT, OCS

Welcome to RUNNING ON SUNSHINE PHYSICAL THERAPY! 

Thanks for joining us! You may know the rush of excitement that comes with signing up for the big race or the determination that goes with tackling a new distance. The event is on the calendar. You are a runner on a mission. In addition to putting one foot in front of the other, there are complementary considerations that support a great running season.

Let's consider the Anatomy of a Training Schedule.

1.

Food for Thought

It is a good idea to check in with your medical provider to ensure you have the green light to embark on your new adventure. Meeting with a registered dietitian is a stellar way to strategically fuel your running goals.

2.

Get with the Program

A plethora of superb running build-up programs are available. Perhaps you have a trusty, old favorite or you may be on the lookout. Programs vary in duration, distance, and speedwork to suit your running and performance goals. 5K training programs often span 8 weeks. Marathon programs are typically at least 16 weeks. Prior to the start of formal marathon training, many runners opt to participate in a spring/pre-training schedule. Programs are offered for those who wish to run, run/walk, or walk. (Speaking of options, here's a fun fact: Some talented folks also juggle while 'jogging'. The sport is called "joggling", and their times are blazing fast!). From Hal Higdon to Jeff Galloway, many running programs are available.(5,7) The intensity and speed of progression should be carefully selected with respect to not only the runner's past experience, but also their goals, current running volume, and health/injury history.

When choosing a running program, It is important to remember that training adaptations occur within many systems of the body and at different rates. Not only does the cardiovascular system need to keep the beat, but many other structures, right down to the molecular level, change over time. If one's 'engine' has greater capacity than one's bone density, bone stress injuries can occur. Training loads are best applied in a gradual, build-up fashion. Similarly, it is advantageous for muscle endurance and strength adaptations to be ready to roll so that one may run with proper form and maintain it throughout the run. Planning ahead, one may initiate a strengthening program prior to amping up the mileage, as it takes at least 6-8 weeks for muscle hypertrophy to occur. A well-designed running program advances at an informed, gradual pace to allow systems to properly adapt and function efficiently and effectively. Along with this, please respect and pay attention to your body and how well it is adapting as you know yourself better than anyone!

3.

Cross-training

Cross-training is to runners as broccoli is to kids. It's not often that I hear a runner profess a love for cross-training, but that doesn't mean it isn't good for us. Cross-training is recommended and a means to reduce injury risk.(11) Literature cites benefits of cross-training for various running groups with improvements in strength and running performance, as well as ventilatory threshold in experienced runners.(8,12) Cross-training allows muscles to be challenged in a different way than running, which can be advantageous and reduce potential for overuse injury.(11) Cross-training may include, but is certainly not limited to cycling, elliptical use, elliptical biking, and swimming.(8,11,12) It's enormously helpful to find an activity that you enjoy greatly so that cross-training is not a despised or skipped day on the training schedule, but an eagerly anticipated event. In addition to running, I hold a love for Tae Kwon Do, which not only bolstered my running, but moreover, has been used to train olympic athletes. What ideas might you have for cross-training?

4.

Warm-Up and Cool-Down

What motivates you? Are you more likely to do something to avoid an unpleasant consequence or to obtain a good result? Well, turns out you can have both. A warm-up prior to running has been shown to not only reduce injury risk, but also to improve running performance.(3) Literature supports that dynamic stretching produces performance benefits for individuals who are healthy and active when completed within minutes of physical activity.(3) It was shown to improve range of motion.(3) An article noted large improvements in running performance with dynamic stretching.(9) Runners who were less flexible benefited more from stretching than those with normal flexibility.(9) It was recommended that runners seek to achieve an optimal amount of flexibility to benefit running economy.(9) Conversely, neglecting to perform a warm-up was cited as significant risk factor for injury in trail running.(18) A warm-up ideally combines dynamic stretching movements along with walking and slower running prior to hitting one's ideal training pace. The cool-down is the other side of the coin, and occurs in reverse. Runners may perform a slower run and walk to cool down, along with stretching. Cool-down stretching is unique in that it may include both static and dynamic stretching. It is recommended one stretches within a few minutes of activity when the body temperature is elevated to reap the greatest benefit.

5.

Strength Training

Iron is an essential element to the periodic table, and pumping iron is an essential element to our training schedule. Let's consider this weighty topic. Strength training is frequently employed for injury prevention. Literature states that leg strengthening may reduce risk of running-related injury.(14) This is good news since low muscular strength was cited as a modifiable risk factor for musculoskeletal injury.(13) Increased strengthening volume and intensity correlated with reduced risk of injury in sports.(10) Specific strength deficits are frequently observed in patients with running-related injuries. Runners tend to respond favorably to strength training that is tailored to their specific exam findings. This is an exciting and ongoing research topic, and it appears a generic, siloed approach to strengthening may not be best.(17,19) An individualized strengthening program with tailored running instruction based on exam findings and informed by running movement patterns holds the best potential to reduce running injury compared to a one-size-fits-all approach.

Strength training is important for running efficiency, and studies support the inclusion of resistance training for runners. Strength training was assessed in competitive distance runners and the results are inspiring!(2) Significant improvements in strength, running economy, and velocity at maximal oxygen uptake (vVO2max) were observed.(2) These are hands down important physiological performance metrics for runners.(2) Middle- and long-distance runners who participated in two to three strength training sessions per week showed improvements in running economy, time trial, and sprint performance.(4) Another study showed a large and beneficial effect for highly-trained middle- and long-distance runners who participated in low to high intensity strength training and plyometrics.(1) May this 'lift' your spirits and may your training be met with 'resistance' of the very best kind!

6.

Balance Training

Success hangs in the balance. (Quite literally!) Runners spend considerable time in single-leg stance, thus it is not a surprise that balance training is recommended for runners.(16) Studies show that decreased balance is linked to musculoskeletal and sport injury risk.(13,6) The exciting news is that balance training can improve motor skills, and balance ability is linked to multiple performance measures.(6) Research that honed in on novice runners supported that a functional balance training program increased postural control and the potential to reduce risk of injury.(15) Here's some motivation to tip the scales. Within certain sports, the elite ranking athletes are also the ones with the very best balance.(6)

7.

Prevention-Inspired Physical Therapy Visit

Okey doke. You now have an assortment of puzzle pieces; let's put them together. It is not enough to simply have strength, balance, and mobility. One needs to know how to effectively engage these attributes to run skillfully. Literature shows that an individual can gain definite strength and even improve one's form with a single-leg squat through strength training.(19) Interestingly, the strength changes do not automatically carry over to improved running form.(19) Accordingly, if a lovely array of ingredients is set out on the counter, I will likely not put them to very good use because I am not a skilled chef. However, if one sets out organic berries, kefir, flax, and perhaps some chia seeds, I'll immediately recognize this pattern, as I can whip up a mean smoothie and have specifically trained for this moment! If one ingredient is missing, the difference is meaningful. Same with running. One might have super strength and balance, but may benefit from working on form. Similarly, one may possess top-notch mobility, but improve their running by bettering their balance.

Shall we find out?

I'm excited to share that RUNNING ON SUNSHINE PHYSICAL THERAPY offers running-specific, prevention-inspired visits. Let's kick training season off on a great note! Whether you just signed up for the big race or ventured into running for the first time, let's start off on the right foot! As a physical therapist and fellow runner, it would be a sincere honor to discuss your training and aspirations. Let's take the opportunity to gauge and proactively bolster factors that support healthy running such as strength, balance, and soft tissue mobility, and use tailored instruction and training to integrate them into efficient running form.

It's time to hit the ground running. (With good form and a dynamic warm-up of course!)

What business does Christen have writing a blog? 

Given that she doesn’t care for the word ‘blog’, probably none!  However, the Web+Log moniker harkening back to the late 90’s better appeals to the verbal palate and provides an in.  Christen holds a doctorate in physical therapy and has practiced since 2009.  She is board-certified as an Orthopedic Clinical Specialist. Christen shares a love of long-distance running.  She founded RUNNING ON SUNSHINE PHYSICAL THERAPY.  In earlier times, she spearheaded an evidence-based practice committee and presented research findings to the physical therapy department as well as the organization at large.  Christen is grateful for the tremendous opportunity to learn not only from colleagues and literature, but also from her patients and views them as treasured collaborators.

Please feel free to contact RUNNING ON SUNSHINE PHYSICAL THERAPY with any questions, insights, corny puns, or suggestions and to schedule an appointment. 

RUNNING ON SUNSHINE PHYSICAL THERAPY

120 Bishops Way, Suite 154, Brookfield, WI 53005

414.702.2780

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This information is for educational purposes only and is not intended as medical advice.  Please consult your physician and/or physical therapist directly for specific recommendations regarding your care.

References:

1. Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials. J Strength Cond Res. 2016;30(8).

2. Beattie K, Carson BP, Lyons M, Rossiter A, Kenny IC. The effect of strength training on performance indicators in distance runners. J Strength Cond Res. 2017;31(1).

3. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016;41(1).

4. Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5).

5. https://www.halhigdon.com/training/

6. Hrysomallis C. Balance ability and athletic performance. Sports Med. 2011;41(3).

7. https://www.jeffgalloway.com/training/

8. Klein IE, White JB, Rana SR. Comparison of physiological variables between the elliptical bicycle and run training in experienced runners. J Strength Cond Res. 2016;30(11).

9. Konrad A, Močnik R, Nakamura M, Sudi K, Tilp M. The impact of a single stretching session on running performance and running economy: a scoping review. Front Physiol. 2021;11.

10. Lauersen JB, Andersen TE, Andersen LB Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018;52.

11. https://orthoinfo.aaos.org/en/staying-healthy/cross-training/

12. Paquette MR, Peel SA, Smith RE, Temme M, Dwyer JN. The impact of different cross-training modalities on performance and injury-related variables in high school cross country runners. J Strength Cond Res. 2018;32(6).

13. Sammito S, Hadzic V, Karakolis T, Kelly KR, Proctor SP, Stepens A, White G, Zimmermann WO. Risk factors for musculoskeletal injuries in the military: a qualitative systematic review of the literature from the past two decades and a new prioritizing injury model. Mil Med Res. 2022;8(1).

14. Šuc A, Šarko P, Pleša J, Kozinc Ž. Resistance exercise for improving running economy and running biomechanics and decreasing running-related injury risk: a narrative review. Sports (Basel). 2022;10(7).

15. Sudhakar S, Kirthika V, Padmanabhan K, Nathan S, RamachandranS, Rajalaxmi V, Sowmiya S, Selvam S. Which is efficient in improving postural control among novice runners? isolated ankle strengthening or functional balance training programme: a randomized controlled trial. RJPT. 2018;11(4).

16. Szymanek, E. Centennial lecture series: treating the injured runner. 2021. https://learningcenter.apta.org/products/centennial-lecture-series-treating-the-injured-runner.

17. Toresdahl BG, McElheny K, Metzl J, Ammerman B, Chang B, Kinderknecht J. A randomized study of a strength training program to prevent injuries in runners of the new york city marathon. Sports Health. 2020;12(1).

18. Viljoen C, Janse van Rensburg DCC, van Mechelen W, Verhagen E, Silva B, Scheer V, Besomi M, Gajardo-Burgos R, Matos S, Schoeman M, Jansen van Rensburg A, van Dyk N, Scheepers S, Botha T. Trail running injury risk factors: a living systematic review. Br J Sports Med. 2022;56(10).

19. Willy RW, Davis IS. The effect of a hip-strengthening program on mechanics during running and during a single-leg squat. J Orthop Sports Phys Ther. 2011;41(9).