Strength Training: The Perfect Complement to Maximize Your Running Durability, Efficiency and Performance
Greetings RIGP Community,
I’m Dr. Nick Bruno, founder/CEO of Academy Sports PT in Providence, RI. We are excited to be a sponsor of the Rhode Island Grand Prix. It is our goal to be a resource covering all things rehab, injury prevention, and strength and performance training!
A Brief History of Who We Are and What We Do
I’ve been a physical therapist and performance coach for over a decade. I learned early in my career that the goal of most medical care is the restoration of “normal” function. Normal may not be sufficient for you, however. Your physical aspirations are unique to you! In 2018, I left my job at a big box physical therapy clinic with a goal of raising the standard in physical therapy to match the increased demands and goals of runners, athletes, and motivated individuals alike.
Since then, we have cultivated a team of hybrid physical therapists capable of operating along the entire continuum of care from managing acute injury and pain through performance training. We have worked with hundreds of the area’s recreational and elite runners to overcome injury, maximize durability, and improve performance. At Academy, the principles of strength and conditioning are woven into your rehab process to minimize down time and build the runway to a stronger, more durable you. Whether you’re a newbie, adult recreational runner, or an elite hunting down a new PR, we’ve got you covered.
Strength Training is the Necessary Compliment to Your Running Program. Here’s Why
The average time each foot spends on the ground during an easy run is around 0.2-0.3 seconds, and its even faster when sprinting. Additionally, there’s a relatively small amount of excursion at the hip, knee, and ankle joints during each foot contact. The combination of short ground contact time and small joint excursion is at odds with stimulating adaptations in muscular strength, tendon thickness (robustness), and bone density.
The recipe for specifically improving muscular strength, tendon robustness, and bone density is relatively heavy and slow resistance training through the full available joint range of motion. Our body adapts to the specific stresses we place on it. If our aim is to develop muscles, tendons, and bones to become more durable and improve running economy and performance, we need to train these qualities specifically.
Running related injuries occur when demands placed on muscles, tendons, and/or bone repeatedly exceed the tissue’s capacity to recover. As a result, the tissue becomes irritated and painful and running tolerance/performance wanes. Incorporating strength training into your routine can significantly enhance running durability and performance by specifically improving the tissue’s capacity to load and recover. The return on investment runners gain from strength training is through the roof! You don’t need to turn yourself into a body builder or powerlifter to reap the benefits. Minimum effective dose is what we are after! Two, 30-45 minute well executed strength sessions per week will have you covered!
Stay tuned for Part 2 where we will unpack what strength training for runners looks like! (Hint: it’s more than just band work!)
Don’t let pain derail your running goals. With the right strategies and support from a skilled physical therapist, you can overcome pain, prevent future injuries, and stay on track for years to come!
All the best,
Nick Bruno
Founder/CEO of Academy Sports Physical Therapy