Coach Q&A #1: Strength Training, Shin Pain
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filed under:
question-and-answer,
training tips
TriExpert Coach Mark McDonnell shares his answers to some training questions you've submitted
Photo: Scoobymoo | License: Creative Commons Attribution-No Derivative Works 2.0 Generic
- What is the best way to increase strength and prevent injuries without becoming too bulky? [From a middle distance runner]
- "Concurrent training" (strength plus endurance training done together—not necessarily in the same training session, but in the same phase of a season) increases all markers of performance in middle distance and distance runners, assuming the volume of resistance training doesn't "eat into" running volume or intensity. (Namely, lifting so much, or so hard, that you have to run less, or slower, is bad.)
- Runners (except absolute beginners, or those returning from rehab) do not need resistance training meant to improve "local muscular endurance" (ability to do endless submaximal work). We get enough of that from our running! "Low weight, high rep" work is a waste of time.
- What we do need and can best develop in the weight room (and further through plyometrics) are:
- raw strength to resist the forces and stresses of speed and volume, and
- power to be able to deliver our strength instantly. (Not the same as strength. There are massively strong, slow athletes. Ironically, so-called "power lifting" develops raw strength and ignores power!)
- The weight room regimen that improves these two faculties begins with instruction in technique, which must be perfect to avoid injury; moves to heavier lifts; and finally to derivatives of the Olympic lifts (clean-and-jerk and snatch).
- Routines which rely on resistance machines, and those focusing on muscle "isolation" (curls, for example) do not improve athletic performance.
- So you need a competent strength & conditioning coach to design your weight room program and oversee your lifting in the early going.
- Finally, it is utterly impossible to "bulk up" through strength training if you're running good mileage. You may add a couple of pounds/kg of muscle, maybe even 10lb/5kg if you're young, male and truly scrawny, but whatever muscle mass you add will enable you to train and race far faster than formerly.
- I've been running for several months now and enjoy it thoroughly. Unfortunately, I sometimes have shin pain when I go for longer distances. Everyone I talk to tells me that you shouldn't only run, that you have to build muscle with other exercises. I'm now considering getting a membership to a gym. Any ideas on effective exercises for runners?
- The fundamental weight room exercise for distance runners is the Barbell Front Squat, well described at Critical Bench. It develops overall strength and especially reinforces good use of back muscles during running.
- Here are two excellent supplemental resistance exercises for runners with shin, ankle and foot issues:
- Stand, while wearing shoes, with your forefoot underneath a weight plate (maybe a 5kg/10lb plate to begin with) whose far end rests on the floor. Keeping your leg fairly straight, lift your toe and forefoot against the resistance of the plate repeatedly until fatigued. (If that takes you more than 20 reps, use a heavier plate.) Do this 3 times with 30" rest between efforts.
- Lay a large threadbare towel flat on a wood, tile, concrete or vinyl floor (carpet isn't as good). Sit barefoot in a chair with the toes of one foot at a corner of the towel and your heel on the bare floor. Pull the towel underneath you by activating the muscles on the bottom of your foot. ("Claw" the towel toward you.) Do this with the long axis of your foot parallel to the long dimension of the towel (namely, pull the bulk of the towel back toward you). Then do it with the long axis of your foot perpendicular to the long dimension of the towel (namely, pull the towel sideways from your pinky toward your big toe).
- (Note to self: I really need to put up a video of this—as you see, it's awfully hard to verbalize!)
