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July 2024 FLX PT NEWSLETTER #3 Handle Hard, Run Strong: Lessons from Life and Running: STRENGTH TRAINING Happy July, everyone (and almost August)! Summer is my absolute favorite time of year, and I’m soaking up every minute of it – even if it means braving the humidity for a run. Can you believe it’s already been six months since FLX PT opened its doors? I’m incredibly grateful for your support. You’ve made this journey amazing! To celebrate this milestone, I have a special offer for you. Keep reading to find out more! Let's talk strength training! I believe it's the often-overlooked secret weapon for runners. While most runners recognize its importance, it frequently gets pushed to the bottom of the to-do list. In this issue, I'll share the incredible benefits of a solid strength training routine and provide a sample plan to get you started. And remember from the powerful words of Coach Kara Lawson: “Make yourself someone who handles hard well, and then whatever comes after, you’re going to be great”. Let’s use strength training to build up that capacity to handle the hard stressors life and running place on our bodies. 5 Benefits of strength training Improved Running Economy: Running economy is a measure of how well our bodies utilize oxygen during steady state running (sub-max running)¹,². Strength training can help your body use oxygen more efficiently, so you can run farther and faster with less effort. Reduced Risk of Injury: Stronger muscles can help prevent common running injuries by improving your body's alignment, imbalances and shock absorption³. Enhanced Power and Speed: Strength training recruits more motor units in our muscles. More motor units = greater force output. More force at a given speed will give us a more powerful stride. This allows us to cover more distance in a shorter period of time! Better Form and Posture: Gravity is constantly trying to pull us down. Our postural muscles are what help keep us upright. This includes all of the muscles in our trunk. As we strength train we can improve the endurance of these muscles for running. If we can run for a prolonged time with an upright posture this will also help our ability to use our respiratory muscles to utilize oxygen! Improved Bone Health: Strength training is one of the most important ways to improve bone density. During weight-bearing exercises, the tension applied by muscles and tendons to bones stimulates them to produce more bone tissue. As a result, bones become stronger and more resilient, helping to prevent bone stress injuries.
Getting started with strength training Are you new to strength training? Here's a helpful guide to get you going! Start Slow and Light: If you're a beginner, focus on bodyweight exercises or light weights to learn proper form. Quality over quantity is key! Focus on Form: Proper technique is crucial to prevent injury and maximize benefits. Consider consulting a physical therapist, exercise physiologist, or certified personal trainer for guidance. Aim for Consistency: Regularity is essential. Start with 2 short (20-minute) sessions per week and gradually increase as you get stronger. Give it Time: Stick with your program for at least 4 weeks to see and feel the difference. Strength training is an investment in your health!
Additional Tips: Warm up before each workout and cool down afterward. This will help to prevent injuries. Listen to your body and take rest days when needed. Don't try to do too much too soon. Make strength training a fun and enjoyable activity. There are many different exercises you can do, so find what you like and stick with it.
By following these tips, you can safely and effectively begin your strength training journey. Here is a sample strength training program for you to try! Let me know what you think! Example 4 week strength training program Equipment needed: light to medium dumbbells/kettlebells, Resistance Band/Fabric Resistance Band 3 sets of 10 repetitions of each exercise (click on exercise title for videos) Circuit 1: Goblet Squat Double Leg calf raise Bridge with March
Circuit 2: Side lunge to press or modified Modified side lunge to press Bear Row (can modify to on your knees vs holding up) Side plank with clamshell
In summary, strength training offers us numerous ways to become a stronger runner. Whether it be to keep our muscles in balance, or keeping our bones stronger to tolerate impact! Remember it’s always a good idea to have a trained professional get you started! I’m always here to help get you started/progress with a personalized plan to fit your body and fitness goals. Warm regards, Amanda Robertson PS. Please feel free to reply to this email with your thoughts and questions! Also connect with me: Instagram at @flx_physical_therapy Book a Physical Therapy Appointment here Website: www.flxphysicaltherapy.com
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