Stronger! Faster! Injury Free Running!

One of the key things I'm learning in my classes at NPTI (the National Personal Training Institute) is that functional training is key to a strong body. Often runners avoid resistance training because they don't want to bulk up and add extra muscle that they'll then have to carry around while running.

Many runners don't realize that some added muscle mass can actually help make them more efficient runners. The other misunderstanding is that unless you're following a hypertrophy program designed to create those bulky muscles, you're not going to turn into "Arnold" by doing resistance training. Using lighter weights and more repetitions focusing on the quads, abs, hamstrings, glutes, calves, shins, and hip flexors will help build muscle endurance. Even doing upper body resistance training can aid a runner, especially an endurance runner. Think about it. Once your upper body gets fatigued, what's the first thing to go? Your form. Once your form is gone, then your performance is going to wane.

To go a step further, functional resistance training (using stability balls, bosu balls, resistance bands, foam rollers, etc.) is even better for runners. Functional training involves working the muscles (with or without) some resistance in a fashion that simulates natural movement. Adding specificity to functional training is an even a better approach. Specificity is gearing your functional training in a manner that simulates movements related to your sport.

The biggest benefit of functional training is that it leads to better muscular balance and joint stability, which will have a more positive impact on your performance as well as decreasing the chance of injury.

Coach Al Lyman has created a running-specific, functional strength, and recovery program designed specifically for runners called Runner Core.

The Runner-Core Program provides:

• a Running Specific Core Training and Recovery Workouts DVD containing:

- 3 different progressive 15-minute functional & core strength circuits

- progressive warm-up exercises

- a 15-minute "Fix the Hips - Flex the Knees" bonus workout

- a 15-minute stretching and cooldown circuit

- a Bonus 8-minute core blaster workout

• a 75-minute Audio CD: Coach Al's Five Keys to Fueling Your Best Run Ever!

• a 4-week running plan (spiral-bound book)

The DVD presentation isn't the most polished or "snazzy-looking" exercise program I've reviewed, but that actually makes it more appealing to me. Coach Al is a real guy, a real coach, and a real runner. Somehow watching him go through the various routines is much more believable almost like I'm at one of Coach Al's workout sessions. I kind of like that. When he tells me to "squeeze that glute....hold..." I chuckle, but I actually do it. The camera zooming in on the Ironman tattoo on his calf humors me too, but then I think...hey this guy really is a runner, a hardcore runner. The unpolished feel ends up adding to the credibility.

The other thing that adds to the credibility of the program is that its purpose—using functional exercise to build a stronger core, more flexibility, better balance, and increased strength—is dead-on. More and more research is showing that performing specific functional strength exercises that mimic the neuromuscular demands of running improves running economy, lactate threshold, and resistance to injury better than any other type of training.

The program sells for $69.95, but I checked the website and it's now being sold for $49.95. I highly recommend you check out the website and consider using Coach Al's program. If you don't think Coach Al's program is what you want, check with your local gym and see if they offer functional training for runners. Coach Al's Runner-Core program gets 5 out of 5 "Dudes" on RunnerDude's new rating scale.

Can A Runner Be a Gym Rat? Of Course!

Ask a runner if he/she adds strength training to his/her routine and chances are the answer will be, "No." Runners avoid the gym for a variety of reasons. Many don't want the added weight that bulky muscles may bring slowing them down. Some feel their legs already get a workout and their upper body isn't really needed for running. Others feel that gym-time would eat away at their running-time.

Let me clarify a few misunderstandings:
1. Working out doesn't mean you'll become the next "Arnold" unless that's what you want. Some added muscle can actually help you become a more efficient runner.
2. A strong core is equally important if not more important than strong legs. A strong core provides good posture as well as a solid base for the rest of your body to do its job properly. When you run, the power your legs receive originates in your core and moves down to your legs. A weak core mean less power to the legs. [Click here] for a good core workout from RunnerDude.
3. Strength training for runners is just as much about injury prevention as it is about becoming stronger.
4. You don't need to spend hours in the gym to benefit from some strength training. Much of it can even be done at home!

Runners that only run have a much higher risk of injury over time than runners that add strength training to their regimen. The added strength training, however, needs to be functional not just traditional machine-based training. Think about it. Sitting on a leg press or a leg extension machine will strengthen your leg muscles, but do you really make just those movements when you run? What about all the stabilizer muscles? What about balance? What about speed? Agility? A leg press will only do so much. Functional training simply put is doing exercises that closely mimic the movements of your sport—in this case, running.

Below are several video clips that provide some examples of functional training exercises for runners. These are just a few of the many functional exercises available for runners. Check with your gym or local running store for recommendations of personal trainers who specialize in functional training for runners.

Check out this clip from Active.com for some great core exercises to strengthen your trunk.


For exercises to improve efficiency and speed, check out the clip below from Bosufitness.com.


Check out this clip from Running Research News for some tips on lower-body exercises for runners.


For an awesome exercise called Runners Row, check out this clip from nikewomen.com.