Weight training & Distance Running

rigal

This question stems from a discussion Tingle and a few others were having on the Mark Kenneally thread.

I have been running long distance races (1/2 and full marathons) for the past 18 months and have had a few injury problems of late. All of which, I have been told by the physio, stem from a weak core.

I am currently doing a core workout 2-3 times a week, about 45 mins in duration each time and I want to add in some weight training as well (using dumbells as that's all I have).

I know many people on here who run marathons don't do weights and view it as unecessary but I want to give it a try. So, for those of you who know a bit about weight training, what exercises should I do, how many reps, sets etc?


Cheers,
rigal

Dublin2Physio

Eeek a 45 minute core only workout?
What types of exercise are you doing in those 45 minutes?

Most of the time when physios refer to a weak core they are actually referring to poor control in the region and a tendency to activate your more superficial abdominal muscles rather than your deep muscles [ie Rectus abdominus and co as opposed to the Transversus Abdominus. Trans Ab tends to alter its timing if you have had a back injury]. So unless you are doing exercises to target these directly you are unlikely to change the timing/activation issues.

My advice would be to go back to your physio and get them to prescribe a targeted exercise programme to get to the problem. They'll also be able to give you a tailored strengthening programme that will take any pre existing conditions into account.

The jury is primarily out on the best rep/set ratios, but for endurance type athletes with lots of Type 1 fibers you'd be looking at lower weights and higher reps again it all depends on what you want to achieve and where you are at the moment.

---

Stephen Swanton
Chartered Physiotherapist - Integrated Physio -Dublin 2

akosimachineman

you should concentrate of the part that you are weak..
try to strengthen the weak points of your body.



______________
Rubber bracelets

rigal

Dublin2Physio wrote: »

Eeek a 45 minute core only workout?
What types of exercise are you doing in those 45 minutes?

Hi Stephen, thanks for the reply.

I've had ITBS since September, due to weak glutes I have been told. I had dry-needling twice in October which got me through the Amsterdam marathon but it has been playing up since then and I have had to really cut back on the training (lower mileage and no hills) and cannot cycle as that seems to aggravate it more.

I've listed the exercises I'm doing below:

1. Leg raises x 100 (each leg)
2. Press-ups x 30
3. Double Leg extensions x 20
4. Planks x 10
5. Squats w/shoulder press (5kg) x 30
6. Supermans x 20
7. Bridges with single leg lift x 10 (each leg)
8. Bicep curls (5kg) x 30
9. Side planks with single leg lift x 10 (each leg)
10. Squats (bodyweight) x 100

(can manage 2 sets at the moment)

The physio prescribed 1,3,4,6,7 & 9 and I added in the other ones myself just to make it a bit more interesting, as you say, 45 mins of core only work would be a long session.

Thanks again, rigal.

Dublin2Physio

Hi Rigal,
One thing I noticed that is absent from your programme is work that targets your ITB directly - regularly using a foam roller on the area will keep any trigger points at bay and restore the fascia to its normal length. There are an abundance of other stretches that aim at targeting the ITB but in my opinion the foam roller is the easiest to implement and most effective.
The following quoted from the irishcycling.com website may be able to help you adjust your bike to alleviate the ITB symptoms but you really should have your physio do some manual work on it first before even attempting to go back on the bike or before upping the mileage.

What’s causing the symptoms?
Cycling is very repetitive; during 1 hour of cycling, a rider may average up to 7,200 pedal revolutions. The smallest amount of misalignment, whether anatomic or equipment related, can lead to dysfunction, impaired performance, and pain.
Cause 1: Bike set up

• Saddle is too high: this results in knee extension greater than 150° which can irritate the ITB
  
• Saddle that is too far back causing excessive forward reach stretching the ITB
• Excess internal rotation (pointing in) of the tibia (lower leg) because of in correct cleat positioning which stresses the ITB

Cause 2: Anatomical reasons

[*]Leg length discrepancies: only one leg is correctly fitted to the pedal causing excessive stretching of the ITB on one side. Leg length discrepancies can occur due to rotations at the pelvis, or more unusually if you were born with them.
[*]A varus knee alignment (knees that lean inward), or excessive pronation at the feet (rolling in)
[*]Muscular imbalances around the hip and pelvis

Cause 3: Training

[*]Recent or quick changes in training/racing intensity or distance can be an aggravator of ITB pain.

Hope this helps resolve some of the issues and that you can get back to training

---

Stephen Swanton
Chartered Physiotherapist - Integrated Physio - Dublin 2

rigal

Dublin2Physio wrote: »

Hi Rigal,
One thing I noticed that is absent from your programme is work that targets your ITB directly - regularly using a foam roller on the area will keep any trigger points at bay and restore the fascia to its normal length. There are an abundance of other stretches that aim at targeting the ITB but in my opinion the foam roller is the easiest to implement and most effective.
The following quoted from the irishcycling.com website may be able to help you adjust your bike to alleviate the ITB symptoms but you really should have your physio do some manual work on it first before even attempting to go back on the bike or before upping the mileage.


Hope this helps resolve some of the issues and that you can get back to training

---

Stephen Swanton
Chartered Physiotherapist - Integrated Physio - Dublin 2

Brilliant - thanks for this. I've bought a foam roller and only really started using it properly this week so I'll keep that up from now on.

I know there are others on here with similar issues who will also find your advice really useful.

Dublin2Physio

https://www.youtube.com/watch?v=ThwS0-AY4DA

Pharma

If its of any interest I do this core workout every 2nd day and haven't had any overuse injury in over two years. Goes like this
(Plank Hold 3mins
Rest 30sec
Side Plank 1:45
Rest 30sec
Side Plank 1:45
Rest 30sec)
Repeat x2
Birddog 3x1min each side
Rest 30sec
Upside Down Plank with leg extension 3x1min each side
(Not sure what you call last one)

Works for me, only take roughly 25mins.
Having being increasing the time of each hold by 15 second every few weeks. Started off doing it in 3 sets with shorter hold and then moved to two sets longer hold.