Strength Training 101 for Runners

This one is for the runners.

This weekend, the Slay the Dragon trail race kicked off the season at Silver Star mountain resort.

Watching the runners come in, I saw something I always do at these long races: almost no one is coming to the finish line out of breath.

EVERYONE at the end of a 50 km race comes across the finish line limited by MUSCLE FATIGUE, and not cardiovascular fatigue. (Except maybe the top 5%).

What does this tell us?

Distance runners are RARELY limited by their cardio on race day.

Distance runners are (almost) always limited by their strength.

If you’re serious about your running game, you probably already know that strength is the secret sauce for performance and injury prevention.

But where should you begin your journey to becoming a stronger, more resilient runner?

Well, it all starts with calf endurance.

Think of running as a series of thousands of calf raises in rapid succession, as you leap from one foot to the other.

To gauge your calf raise endurance, we use the Single Leg Calf Raise Endurance Test.

Here is how to test your calf raise endurance:

​VIDEO: Single Leg Calf Raise Endurance Test​

How much calf endurance is enough?

Here are some benchmarks tailored to your distance goals:

5 km : 15 reps

10 km : 20 reps

15 km : 25 reps

25 km : 35 reps

50 km+ : 50+ reps

If you're not hitting these numbers, it's time to start working on your calf endurance today.

Trust us; it can lead to rapid improvements in your running performance.

A Comprehensive Approach to Strength Training for Running

But what if you want a more comprehensive approach to strength training for running?

Strength training programs for runners can be complex, but in general, we need to strengthen 4 key areas:

1. Hip Strength

2. Knee Strength

3. Calf Strength

4. Core Endurance

Regularly targeting these areas, assuming you're lifting with sufficient intensity, will set you on the path to building and sustaining your running strength.

If you're unsure where to begin or crave a structured approach to strength training for running, our Run Strong program is your answer. Check out this page to join when the next group starts: www.runstrong.ca

-Dr Mark Murdoch

Chiropractor, MS Sports Medicine

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Dr Mark Murdoch is a runner, chiropractor, and rehab specialist in Vernon, BC.

Every week he works with runners, mountain bikers, and adventure athletes who want to get back to their sport better than ever.

Request a free consult with him here: CONTACT

TIBIAl torsion: how this regular anatomical variation Can Impact Your Running, Squatting, and Lunging

How Tibial Torsion Can Impact Your Running, Squatting, and Lunging: What You Need to Know

If you've ever noticed your feet turning inward or outward while walking, running, or working out, you might be dealing with a condition known as tibial torsion. This rotational alignment issue of the tibia, the larger bone in your lower leg, can have significant effects on your performance and comfort during physical activities. Let’s dive into what tibial torsion is, how it affects your running, squatting, and lunging, and what you can do about it.

What is Tibial Torsion?

Tibial torsion refers to the twist in the tibia bone, and it comes in two flavours:

- Internal Tibial Torsion: Here, the tibia twists inward, making your feet point towards each other. It's common in young children and often resolves as they grow, but for some, it sticks around into adulthood.

- External Tibial Torsion: In this case, the tibia twists outward, causing your feet to turn out. This is more common in adults and can be linked to hip issues or compensatory changes in your lower limbs.

How Tibial Torsion Affects Running

Running with tibial torsion can feel like driving a car with misaligned wheels—it’s possible, but it’s not efficient or safe. Here’s how it breaks down:

Internal Tibial Torsion:

- Your feet turn inward, increasing stress on your knees and ankles.

- You might experience overpronation, where your foot rolls inward too much, leading to pain and potential injuries.

- Energy transfer is less efficient, making you slower and more fatigued.

External Tibial Torsion:

- Your feet turn outward, disrupting your natural gait.

- This misalignment can lead to overuse injuries like shin splints and iliotibial band syndrome.

- Compensatory mechanisms kick in, altering your form and reducing your running efficiency.

The Impact on Squatting

Squatting is a staple in any fitness routine, but tibial torsion can throw a wrench in your form:

Internal Tibial Torsion:

- Knees tend to collapse inward, known as valgus knee positioning.

- This increases stress on the inner knee and can lead to pain and injury.

- Weight distribution becomes uneven, making it hard to maintain balance.

External Tibial Torsion:

- Knees face outward, often leading to a wider stance.

- This places extra stress on the outer knee and hips.

- Squat depth and stability are compromised due to improper muscle loading.

Lunging with Tibial Torsion

Lunges demand stability and alignment, both of which are challenged by tibial torsion:

Internal Tibial Torsion:

- The lead leg rotates inward, stressing the knee joint, particularly the ACL.

- You might feel unstable, increasing the risk of knee injuries.

- Maintaining proper form becomes a struggle, affecting your balance.

External Tibial Torsion:

- The lead leg rotates outward, putting stress on the hip and knee joints.

- Compensatory patterns emerge, such as excessive hip rotation.

- Force distribution is uneven, potentially leading to muscle imbalances and injuries.

What You Can Do About It…

Dealing with tibial torsion involves a mix of targeted exercises, physical therapy, and in severe cases, surgery. Here’s a game plan:

Conservative Treatments:

- Work with a rehab chiropractor or physical therapist to strengthen the muscles around your hips, knees, and ankles.

- Use orthotic devices to correct foot alignment and reduce joint stress.

- Engage in gait training to improve your walking and running mechanics.

- Focus on exercises that enhance flexibility and strength, ensuring proper alignment during squats and lunges.

Surgical Options:

- For rare, severe cases, an osteotomy (surgery) might be necessary to realign the tibia.

- Post-surgery rehab is crucial to restore function and strength.

Wrap up:

Tibial torsion might sound like a complex issue, but understanding it is the first step towards managing it effectively. By recognizing how it impacts your running, squatting, and lunging, you can take proactive steps to address it. Whether through targeted exercises, physical therapy, or more advanced interventions, there's a path to better performance and reduced pain. Embrace the journey to stronger, more aligned movement!

Understanding Bunions

Let's talk about BUNIONS and big toe problems.

Bunions don't have to be problematic. They are a common foot condition that affects the joint at the base of your big toe. They occur when the bone or tissue at this joint moves out of place, causing the toe to lean in towards the other toes. This will cause a noticeable bump on the outside of the big toe.

What are the causes?

Bunions can be caused by a variety of factors, including poor-fitting footwear, weaknesses in the feet, and possibly connective tissue laxity. Some people will be at higher risk by wearing high-heeled shoes or improperly sized shoes. Over time, pressure on the big toe joint can cause the bone to move out of place and form a bunion. Are they hereditary? It's a nature vs. nurture conversation which is a lot to unpack.

Can you reverse bunions?

Probably not. It's not likely possible to reverse the deformity BUT IT IS possible to improve the function of the foot and prevent further progression and/or address symptoms. By targeting specific foot strength patterns, you can take some strain off the big toe, thus improve the function of the foot overall. 

My bunions don't hurt. Do I need to address them?

Yep. Due to lack of mobility in the big toe, the transfer of weight in the toe-off phase of gait will cause increased stress on other structures over time. As kilometers or time increases, you are more likely to notice compensation patterns. Also, you train the rest of your body. Why not your feet?

How to improve function and decrease pain?

If you happen to develop a bunion, there are numerous options available to lessen the discomfort. Non-surgical approaches encompass wearing appropriate footwear, employing toe spacers, utilizing orthotics or bunion pads, engaging in foot exercises, and resorting to pain relief medications. In severe instances, surgery might be essential as a final recourse to rectify the deformity and relieve the pain.

3 Exercises for Bunions

Toe Yoga

Big Toe Elevated Calf Raise

Big Toe Band Exercise

Bunions occasionally lead to discomfort and pain, constituting a prevalent foot issue. Though effective treatments exist, prioritizing prevention proves most beneficial. Simple lifestyle adjustments like selecting suitable footwear and practicing routine foot exercises can lower the likelihood of developing bunions or slow their progression.

Take care of your feet!

Get Back Out There!

-Dr. Sam

Unleashing the Power of Intrinsic Foot Strength in Endurance Running

Introduction:

In the world of running, where every stride adds up and the body keeps score, the significance of intrinsic foot strength often goes unnoticed until it can’t be ignored. While many runners focus extensively on building leg strength, improving cardiovascular endurance, and perfecting their running form, the role of the feet tends to be overlooked. However, understanding and harnessing the power of intrinsic foot strength can be a game-changer for endurance athletes, enabling them to run longer, faster, and with reduced risk of injury.

What is Intrinsic Foot Strength?

Intrinsic foot strength refers to the strength and stability of the muscles within the foot itself. These muscles play a crucial role in maintaining proper foot mechanics, providing support, absorbing shock, and facilitating efficient propulsion during running.

Why is it Important for Endurance Runners?

Endurance running places significant demands on the feet, as they repeatedly absorb the impact of each stride over long distances. Weakness or instability in the intrinsic foot muscles can lead to various pain patterns, including plantar fasciitis, shin splints, and bone stress injuries. By developing strong and resilient feet, endurance runners can enhance their performance while reducing the risk of common overuse injuries.

Benefits of Strong Intrinsic Foot Muscles:

1. Enhanced Stability: Strong intrinsic foot muscles contribute to better foot stability, allowing runners to maintain proper alignment and balance, especially on uneven terrain.

2. Improved Propulsion: A strong arch provides a solid platform for pushing off the ground with greater force, resulting in more powerful strides and increased speed.

3. Injury Prevention: By distributing forces more evenly throughout the foot, strong intrinsic muscles help reduce the risk of overuse injuries caused by excessive stress on specific areas.

4. Efficient Energy Transfer: Proper foot mechanics supported by strong intrinsic muscles optimize energy transfer from the ground to forward motion, conserving energy and delaying fatigue during long runs.

How to Develop Intrinsic Foot Strength:

1. Barefoot Exercises: Performing exercises barefoot, such as toe scrunches, arch lifts, and towel curls, can target and strengthen the intrinsic foot muscles.

2. Minimalist Footwear: Transitioning to minimalist or barefoot-style shoes encourages natural foot movement and strengthens the muscles by providing less cushioning and support.

3. Foot Strengthening Tools: Using tools like resistance bands, balance boards, or specialized foot strengthening devices can further challenge the muscles and improve their strength and endurance.

4. Gradual Progression: It's essential to progress gradually when training the intrinsic foot muscles to avoid overuse injuries. Start with low-intensity exercises and gradually increase the duration and intensity over time.

Incorporating Intrinsic Foot Training into Your Routine:

Integrating exercises to strengthen intrinsic foot muscles into your regular training regimen can significantly benefit endurance runners. Whether you're a seasoned athlete or just starting your running journey, prioritizing foot strength can lead to better performance, fewer injuries, and a more enjoyable running season.

Conclusion:

Building strong intrinsic foot muscles is not only essential for injury prevention but also for maximizing performance potential. By paying attention to the foundation of their stride, runners can unlock new levels of strength, endurance, and resilience on the road or trail. So, lace up your shoes, strengthen those feet, and embrace the transformative power of intrinsic foot strength in your endurance running journey.

Get Back Out There!

-Dr. Sam

The 3 most common types of knee pain in runners

It's Dr Mark here from Base Camp.

Knee pain sucks. Straight up. Almost every runner will experience an injury at some point. The knee is the most common running-related injury runners experience.

The good news is, for most runners, it doesn't have to stop you.

Most often, running-related knee pain from 1 of 3 different causes:

1. The Patellofemoral joint pain (the knee cap, the muscles, and the tendons associated with it)

2. The Iliotibial Band pain (aka the IT Band)

3. Osteoarthritis (inflammation of the knee joint)

All three of these injuries have their causes and specific solutions.

Despite that, they all come down to the same thing: doing too much, too soon.

Your body wasn't prepared for the demands you placed on it.

It happens.

BUT... if you don't want to end up in REHAB PURGATORY then take them seriously.

For runners, there are three types of knee pain you need to understand.

The first is Patellofemoral Pain (PFP) in the FRONT of the knee, and the second is Iliotibial Band (ITB) Pain on the OUTSIDE of the knee.

None of them are fun.

But they don’t have to be permanent or keep you from hitting your running goals.

In fact, chances are good if you are a runner that you will experience either PFP of ITB pain at some point in your running career.

The WRONG thing to do is ignore it, keep running at the same intensity and volume, and just hope it goes away.

Let’s talk a little bit about both types of pain and your first line of defence for both of them…

1. PATELLOFEMORAL PAIN (PFP)

Patellofemoral Pain (PFP) is pain that is located on the anterior aspect of the knee (the front).

The word sounds scary, but really it just means pain related to the patella (your knee cap) and your femur (your leg bone). Often, the tendon is involved and can be one of the primary pain generators for PFP. It tends to be MUCH more common in women (2-3 times as common in fact) and can take a long time to resolve (for some stubborn cases it can last more than a year).

Pain tends to come on slowly, and may or may not be present during every run.

In my experience, runs with a lot of downhill mileage are notorious for flaring up PFP. This is likely mainly due to the way the quad muscles need to contract to stabilize the knee while travelling downhill, even at moderate grades.

One of the most common symptoms of PFP is pain with ascending and descending stairs.

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2. Iliotibial Band Pain

Iliotibial Band Pain is pain that is located on the lateral aspect of the knee, where the Iliotibial Band (ITB) connects to the lower leg bone (the tibia, which is your shin bone).

Like PFP, ITB Pain tends to come on slowly, but once it comes it rarely goes away without a fight. The pain is often worse with early knee bending (when the knee is bent to about 30 degrees) and wreaks havoc on activities like cycling and downhill running.

The function of the ITB is to preserve force while we are walking or running, and stabilize the lateral knee. Pain comes on when the bursa (and fluid-filled sack) that is located deep to the ITB insertion becomes irritated.

ITB pain is often intense and debilitating.

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3. Osteoarthritis (OA)

The third type of knee pain is osteoarthritis-related knee pain.

A lot of people think that running is bad for your knees and causes OA. The reality is that osteoarthritis is LESS common in recreational runners, which means that it is actually PROTECTIVE from arthritis!

The key is to get the dosage right.

If you have already had a knee injury, there is a higher chance you will develop OA and OA-related knee pain, but it is not guaranteed.

When there is degeneration, joint changes, or arthritis in the knee, your knee is more sensitive to triggering pain. But… the dosage makes the poison. Over time, you can build up your running volume and run without pain, even if you have arthritis.

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WHAT TO DO ABOUT RUNNING KNEE PAIN?

THE TYPICAL CYCLE OF RUNNING INJURIES…

Unfortunately… most running injuries tend to follow this pattern:

Initial Injury from too much running volume

> Runner takes a couple of days off because of the pain

>> The pain gets better because the pain trigger (running) is absent, but because they took time off, their tissue fitness also decreased

>>> Runner returns to running at their usual pace and volume without building the tissue tolerance back up or following a progressive plan

>>>>> The runner gets injured AGAIN and starts the cycle all over.

Ready to BREAK THE CYCLE?

the better strategy:

Regardless of the type of knee pain, the approach remains pretty much the same, with some subtle tweaks.

The first step is to try and rule out something worse PFP or ITB Pain which are both ‘non-complex’ biomechanical conditions. We want to make sure it isn’t something more severe like a bone-stress injury (stress fracture), connective tissue injury like a meniscus tear or ligament damage, or infection/disease-related. We can’t always rule these things out, but we try and be as confident as possible that the pain is in fact something we can deal with conservatively (without drugs/injections or surgery).

Don’t misinterpret the above information though. Just because something isn’t ‘medically’ serious, doesn’t mean the pain isn’t severe or debilitating.

IF the pain does in fact fall into the category of either PFP or ITB Pain, we take a 3-step approach to managing, fixing, and preventing the condition from coming back.

Step 1: CALM STUFF DOWN

Step 2: BUILD BACK UP

Step 3: BRIDGE THE GAP

Step 1: CalM Stuff Down

The first thing we need to do with either knee pain condition is to calm down the pain so you can get back to running without making things worse.

Our first line of defence is some DELOAD work. This means taking a few days or weeks off. No runner likes to hear this. But some sort of deload is essential for calming the pain down. For some runners, that does not mean COMPLETELY stopping running. We try really hard to keep runners running, because we know one thing is true: RUNNERS LIKE TO RUN.

Step 2: Build Back Up

Once the pain has calmed down a bit, then we move into our Build phase. This focuses on building your strength, endurance, and tissue tolerance back up to handle the demands of running. This usually looks like some strength and cardio training BELOW symptom threshold.

Step 3: Bridge the Gap

Once we have built the tissue tolerance back up, we need to bridge the gap from rehab back to performance. Just because the tissue is strong, does not mean it is necessarily ready for the demands of the running you were doing before injury.

This process is collaborative and involves some trial and error. Too much too soon? We take two steps backwards.

While it is tempting to jump right back into your regular running routine because you are feeling so much better, it is a much better idea to gradually build your running volume back up.

Ok… but what does that actually LOOK like?

Fair question, that I wish I had a straightforward answer to. Unfortunately, everyone is different. There is no single exercise, stretch, or rehab plan that works for everyone.

If your knee pain is keeping you from running, or doing anything else you love, I HIGHLY recommend you seek out a qualified provider.

That said, if you want to take a shot at fixing your pain yourself from home, here are some of the exercises I often use with my patients.

PFP EXERCISES:

Tempo Squats (3-seconds down, 1-second hold, 1-second up, 0-second rest at the top)

Rear Foot Elevated Split Squats

Knees Over Toes Split Squat

KB Deadlifts

ITB Pain Exercises

Stationary Cycling (with your knee flexed to about 35 degrees at the bottom of the stroke. Move your seat forward and down to accomplish this).

Uphill Treadmill Walking (8-10 degrees incline)

Rear Foot Elevated Split Squats

Side Bridge

KB Deadlifts

Want 1-on-1, personalised rehab?

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Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Chiropractic and Sports Rehab in Vernon, BC.

Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

www.BaseCampClinic.com

Contact: drmurdoch@basecampclinic.com

Instagram: Base.Camp.Doc