Complementary Training for Runners

"It is no longer a secret. Nearly every distance runner knows they should be using specific extra training modalities outside of their running workouts. But its the coaches job to cut through the clutter and help athletes recognize the activities that will give a runner the chance to improve while also maximizing their limited available time for workouts."

What is complementary Training?

What I  am speaking on in this section is commonly referred to as supplementary, secondary or ancillary training. I choose to use the term complementary because I believe it communicates the purpose of why athletes might include these modalities in their training plan. These additional modes of training are included to complement and complete a well-rounded run training program. 

Complementary training has several key outcome goals:

  • Improving general muscle and bone strength
  • Improving postural alignments of the body
  • Improving specific areas of weakness that are common among runners
  • Improving the physiological systems that are most relied upon while running
  • Provide opportunity to prevent some common types of overuse injury

The above list is not comprehensive nor is complementary training going to provide guaranteed results for every individual athlete. Each athlete comes into a training cycle with prior training and injury history that should be discussed with the coach before the various modes of training discussed in the next section are included in a training schedule. The areas discussed are those that I would personally use in the training I prescribe for athletes I work with. There are many areas runners can consider that might not be addressed here including massage therapy or cross training options such as biking, elliptical machines or swimming.

Types of Complementary Training

Core strength/Body weight strength activities

I choose to put both core strength and body weight strength exercises in the same category. This is because most body weight activities popular among runners generally serve the same purpose as core training, that being to improve strength in various areas that improve body posture or running form. These actives should aim to accomplish these training goals:

964211_10151677042759262_1079374348_o.jpg
  • Improve baseline muscle strength and range of movement as a bridge to more thorough weight training
  • Create balance within the extensor/flexor muscle tissue relationships
  • Create a body posture that allows for the most healthful running form possible
  • Develop fundamental movement patterns for the next stage of athlete development
  • Begin the process of improved running economy that more intense forms of weight training & plyometrics provide
  • Activities might include:
    • body weight lunges in multiple planes of movement
    • push-ups
    • pull-ups
    • crunches
    • planks/pedestals
    • leg raises/scissor movements
    • back extensions

Stretching/Range of Movement Activities

Stretching is a controversial topic among distance runners. Some swear by a regular daily stretching routine while others feel that stretching is something negative to be avoided completely. Athletes I work with are encouraged to avoid simple static stretching before any type of running and if possible to wait until after a workout is completed to conduct a time of extended stretching activity. 

It is now typical for most coaches and exercise physiologists to recommend that runners use a dynamic warm-up prior to or in place of static stretching. Dynamic warm up activities are centered around using fundamental movement patterns in small, limited ranges of movement (ROM) to provide increased blood flow while warming the muscle tissue. This activity allows the tissue to become gradually more pliable with less risk of pulling or slightly tearing tendons. As the athlete warms the muscle tissue, larger movement patterns are used with increased ROM. 

There are studies that indicate many differing outcomes in regard to static stretching but most agree that simple standardized, pre-workout static stretching is not likely to improve performance or prevent injury. If an athlete desires to improve flexibility or ROM through stretching it should be conducted in limited quantities and after a running workout as been completed. Flexibility has not been directly linked to improved performance in endurance running in subjects who already have the needed ROM for good running form. Therefore, in my opinion it is better to focus on dynamic warm up drills that have potential to improve running form, basic flexibility and general joint mobility and strength.

Dynamic warm-up/Drill outcome goals include:

  • Increase blood flow and muscle temperature to promote more supple muscle tissue
  • Develop muscle and joint tissue that can go through the complete ROM needed for running
  • Improve basic elements of running form through unrestricted ROM in various planes of movement
  • Activate the various muscle extensor/flexor tendons needed for proper running form
  • Create basic strength at the various points throughout a ROM
  • Improve running form to limit injury risk factors
  • Sample dynamic drills/activities include:
    • A, B, C form walking/marching/jogging/skipping
    • Leg swings through various planes of movement
    • Short distance running accelerations of 10-15 meters
    • Arm circles

Plyometrics

Plyometric activities are a great way for athletes to improve strength and create improved running economy through stronger more efficient muscle tissue. Plyometrics are also a great complement to general body weight strength activities and weight training focused on power and explosion. Most small college athletes may never progress to nor have time for extended weight room olympic lifting sessions. But a few brief plyometric sessions over several micro cycles are a great next step for developing runners.

These types of training sessions are often met with skepticism by athletes for fear of injury or other disconnections with the act of running. However, the potential to improve running economy and overall general strength is well worth the addition of a few short plyometric sessions. I use a few guidelines when prescribing a plyometric workout.

  • Always do plyometrics on a soft surface, ideally a padded weight room floor or on grass outdoors
  • Limit activities by the amount of total ground contacts each session; i.e. every time a foot lands consider it one contact
  • We begin with as few as 20-30 contacts over just 2-3 exercises to keep quality high which preserves form and reduces injury risk factors
  • These sessions are always scheduled at least 24 or more hours before or after a quality running day
  • Progression includes small increase in total contacts or adding more complicated activities

Activities include:

  • Skipping
  • Bunny hops
  • Line jumps
  • Bounding
  • Arm activities like med ball tosses or chops

Weight Training

These words placed together have unnecessarily struck fear in the hearts of many developing distance runners. But the weight room should be a place where distance runners are given the tools to address the demands of their sport. There are many indications that both power and explosive lifts can improve running economy and muscle endurance. Of course these type of weight room sessions should not interfere with key running workouts and should only be prescribed for athletes who have progressed through basic weight training cycles.

I believe that general strength activites should mirror the endurance training model. Very rarely, if ever should a distance runner need to "max-out" or complete single repetition, very high load bouts. There is much to gain from power exercises such as squats or dead lifts or from explosive movements like jump squats or other olympic lifts. But these activities should only be prescribed for athletes who have progressed through several years of healthy running and successful progression in general strength including plyometrics. Those workouts are a lead in to this type of strength training. Multiple sets of higher repetitions with minimal weight should eventually progress to similar sets and reps with more weight.

Eventually lower rep work with higher weight can progress to indicating the readiness for power and explosive lifts. These power/explosion workouts can be especially helpful for advanced track athletes in the 800 or 1500m or steeple chase.

Weigh training activities might include:

  • Lat machine pull downs
  • Incline press with bar and/or dumbbells
  • Military press with bar and/or dumbbells
  • Arm butterflies with dumbbells
  • Tricep extensions
  • Dips
  • Back extensions with a weight plate hold
  • Leg curls & extensions
  • Leg press
  • Calf raise machine
  • Squats
  • Many others

REFERENCES

Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The Effect of Strength Training on Performance in Endurance Athletes. Sports Medicine, 1-21.

Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European journal of applied physiology,111(11), 2633-2651.

Gallo, R. A., Plakke, M., & Silvis, M. L. (2012). Common Leg Injuries of Long-Distance Runners Anatomical and Biomechanical Approach. Sports Health: A Multidisciplinary Approach, 4(6), 485-495.

Ramírez-Campillo, R., Álvarez, C., Henríquez-Olguín, C., Baez, E. B., Martínez, C., Andrade, D. C., & Izquierdo, M. (2014). Effects of Plyometric Training on Endurance and Explosive Strength Performance in Competitive Middle-and Long-Distance Runners. The Journal of Strength & Conditioning Research,28(1), 97-104.