Written By Dr. Tamara Vead, PT, DPT

As a Doctor of Physical Therapy and avid runner, I’ve witnessed the profound impact that strength training can have on runners’ performance and overall well-being. Are you tired of logging increased miles with no return on investment? Battling chronic injury? Ready to set new PR’s? While pounding the pavement has its cardiovascular benefits, incorporating a well-rounded strength training regimen can take your running experience to new heights.

1. Increased Power: Runners often focus on logging miles to enhance their endurance, but neglecting strength training means missing out on a crucial component of overall fitness. Strength training builds muscular power, enabling runners to push off the ground with greater force and efficiency. This translates into a more dynamic stride, improved running economy, and increased overall speed.

2. Improved Pace: It’s not just about running longer; it’s about running smarter. Strength training enhances neuromuscular coordination, allowing runners to maintain proper form throughout their runs. With improved biomechanics runners reduce energy waste and generate a more efficient running gait, resulting in a faster pace and increased race performance.

3. Decreased Injury Rates: One of the most compelling reasons for runners to embrace strength training is its potential to prevent injuries. Strengthening the muscles around the joints helps absorb the impact forces of running, reducing the risk of overuse injuries. Additionally, a balanced strength training program addresses muscle imbalances and corrects weaknesses, creating a resilient musculoskeletal system that can withstand the demands of distance running.

4. Enhanced Stability and Balance: Running is a dynamic activity that requires stability and balance. Strength training engages stabilizing muscles, promoting a more robust core and improved balance. This not only contributes to better running form but also reduces the risk of falls or missteps, especially on uneven terrains.  

So, what kind of training would be best for an endurance runner?  The short answer, one that mimics the demands of the sport. Running is a sport that demands force production while shifting from one leg to another repeatedly, thousands of times per run. This means you need to train and challenge single leg stance, stability, strength, and coordination. As Tom Holland points out, unilateral strength training is extremely beneficial to promote improved motor recruitment, balance, and asymmetries in strength that contribute to form breakdown under fatigue and injury over time.

Need a few exercises to include in your new strength training program- give these a try. 

1.     Single leg heel raise

2.     Single leg squat

3.     Single leg deadlift

4.     Reverse lunge with knee drive

5.     Bulgarian split squat

In conclusion, the synergy between running and strength training is undeniable. As a Doctor of Physical Therapy, I encourage runners to view strength training not as an accessory but as an integral part of their training routine. By embracing the transformative benefits of increased power, improved pace, and decreased injury rates, runners can unlock their full potential and experience a more rewarding and sustainable running journey. Remember, it’s not just about how far you run but how strong you become along the way.

References:

Maćkała, K., JÓŹwiak, łukasz, & Stodółka, J. (2015). Effects of explosive type strength training on selected physical and technical performance characteristics in middle distance running – A case report. Polish Journal of Sport and Tourism, 21(4), 228–233. https://doi.org/10.1515/pjst-2015-0003

Taipale RS, Mikkola J, Nummela A, Vesterinen V, Capostagno B, Walker S, Gitonga D, Kraemer WJ, Häkkinen K. Strength training in endurance runners. Int J Sports Med. 2010 Jul;31(7):468-76. doi: 10.1055/s-0029-1243639. Epub 2010 Apr 29. PMID: 20432192.

MUNEKANI, I.; ELLAPEN, T. J. Does concurrent strength and endurance training improve endurance running? A systematic review. African Journal for Physical, Health Education, Recreation & Dance, [s. l.], v. 21, n. 1:1, p. 46–58, 2015. Disponível em: https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=103633038&site=eds-live. Acesso em: 5 dez. 2023.

HOLLAND, T. Unilateral Strength Training for Runners. AMAA Journal, [s. l.], v. 20, n. 2, p. 18–19, 2007. Disponível em: https://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=28512872&site=eds-live. Acesso em: 5 dez. 2023.

So what is dry-needling? This is one of the most common questions that we are currently asked. Some individuals have heard of it from friends or family members that have had it done before, while others have no idea about what it is, why it is performed, or what the benefits are.

Dry needling is NOT acupuncture.  Both practices utilize a thin monofilament needle to penetrate the skin to varying tissue depths, however the science behind the practices is vastly different.  Acupuncture is a traditional Chinese medicine practice that utilizes meridian’s in the body to balance the flow of energy, or qi (chee). Dry needling is a practice based on knowledge of the musculoskeletal system aimed at managing injuries and pain while addressing movement dysfunction.

It is called “dry” because there is no medicine or injectate on the needles. This practice is commonly known for its use to treat trigger points, a tender or a painful area in a muscle.  When a needle goes into a trigger point it generates a local twitch response. If you are into the specific science, this process clears excessive acetylcholine from the neuromuscular junction, reducing spontaneous electrical activity at the end plates, and allowing the muscle to relax, therefore, reducing pain and improving range of motion. (Think, it releases inflammatory chemicals that are built up in the muscle tissues)

While trigger point dry needling has been the predominant method, it is not the only process a therapist can utilize. Research is now showing that similar techniques of needling can target various tissues in the body.  This can include anything from tendons, ligaments, scar tissue, fascia (spider web-like material that surrounds muscles, bones, organs, ect), and in the proximity of nerves/vasculature. Insertion of a needle around tendons and ligaments has been shown to increase collagen production, improve collagen remodeling/re-organization, decrease inflammation, and increase blood flow and nutrients to promote tissue healing. Similar effects have been seen with insertion in/around scars to improve tissue mobility by promoting increased fibroblastic activity and tissue re-organization. Once a needle is in place, twisting and electrical stimulation are mechanical techniques that can be applied to the needle to increase tissue stimulation and promote greater effect areas.  For example, let’s say you are experiencing low back pain.  Your therapist may place needles into the small segmental muscles in your low back. By adding electrical stimulation to these needles, the muscles will twitch across several levels of the spine increasing your target tissue area with fewer needles.   Research has also shown that optimal results are obtained when needles are left in place for 10-30 minutes and when treatment is used in conjunction with other therapy interventions including strength training, stretching, motor control training, & manual therapy.

Diagnoses that Dry Needling has been proven to help:

–       Headaches/Migraines

–       TMJ Dysfunction

–       Neck pain

–       Rotator Cuff tendinitis

–       Golfers/Tennis Elbow

–       Carpal Tunnel

–       Back pain

–       Sciatic Nerve pain

–       Joint Pain

–       IT band syndrome

–       Achilles Tendinitis

–       Plantarfascitis

–       Osteoarthritis

–       Muscle aches/pains

–       And so much more!

So, now you are wondering if this is painful….

There is often a sensation of ache, muscle twitch, or pain when the needle is being inserted, but it is short-lived lasting only a few seconds.   After the session is complete, you can expect muscle soreness/stiffness or an ache like you got in a good workout. This is often present for up to 24-hours following your treatment session.  Movement and hydration can help flush out the soreness and reduce its duration.  Side effects are typically very minimal and aside from soreness may include small bruising around the insertion site. 

In conclusion, dry needling has minimal side effects and HUGE benefits in decreasing pain and stimulating the healing process.  It should be used in conjunction with other therapy interventions, and not as a stand-alone treatment, in most cases.  It can take several sessions to fully heal the inflamed tissues, but typically there is relief and improved function after the first session. 

Written By Dr. Tamara Vead, PT, DPT, Dry Needle Cert, PCES

References

Dunning, J., Butts, R., Mourad, F., Young, I., Flannagan, S., & Perreault, T. (2014). Dry needling: A literature review with implications for clinical practice guidelines. Physical Therapy Reviews, 19(4), 252–265. https://doi.org/10.1179/108331913×13844245102034

Butts, R., Dunning, J., Perreault, T., Murad, F., & Grubb, M. (2016). Peripheral and spinal mechanisms of pain and dry needling mediated analgesia: A clinical resource guide for health care professionals. International Journal of Physical Medicine & Rehabilitation, 04(02). https://doi.org/10.4172/2329-9096.1000327

Postpartum Guidelines

As research progresses, guidelines change.

As I grow and learn the new research, I have started to change how I treat my postpartum patients/clients.

I wanted to discuss new postpartum guidelines and apologize if my blog from 3 years ago in any way created fear in those of you returning to the gym/exercise postpartum. That was never my intention. My intention was to educate you and help you be as smart as you can with return to the gym. We have to recognize everyone is different.

What has not changed is tissue healing. We still need to make sure we are giving tissues adequate time to heal.  With still need to treat postpartum recovery like we just had surgery because birth is a MAJOR event. It is still trauma to the pelvic floor or core depending on vaginal delivery versus C-section. BOTH require rehab. They just look a little differently so we must recognize that. If you had a C-section, your pelvic floor is still involved and the core is absolutely involved which ties in with the pelvic floor anyways.

We need to focus on STRENGTH early on and slowly building strength back. Strength comes BEFORE impact. Think more strength creates more stability as well as our STRONG foundation to build on. This means we will build from body weight load to weight lifting BEFORE we start jumping.

Some ladies may be able to start light jumping at 8 weeks, some may wait until 12 weeks and some, depending on symptoms may be longer. It is important to be PERSON SPECIFIC but general guidelines can help women be smart as they slowly return.

Understand that return time can be faster based on many factors like prior strength, birth factors like tearing and length of delivery, genetics, number of births, rehab done between births etc.

There are a series of tests I go through with mommas in my office to clear them to return to light jumping movements like pogo jumps, penguin hops, jumping jacks, then running, then to higher impact like box jumps and double unders. We are also keeping in mind volume and intensity. We want to build to the volume a person goes back to and eventually the same intensity they want to get back to.

One of the best pieces of advice is, LISTEN TO YOUR BODY. There are certain signs and symptoms your body can communicate when you are doing a little too much too quickly.

Here are those signs and symptoms:

-urine leakage

-heaviness in pelvic floor area

-abdominal muscle cramping

-pelvic floor muscle cramping

-pelvic pain

-feces leakage or difficult holding back gas

-low back pain

-soreness that last longer than 2-3 days

-vaginal bleeding

-constipation

-excessive doming or coning with activity

These are the common areas or movements I see moms go back to a little too early on and they complain of these symptoms or we see these symptoms present.

-Running

-Box jumps

-Jumping jacks

-Planks

-Sit ups

-Ab mat sit ups

-Pull ups

-T2b

-Kipping movements

-Double unders

-Ski jumps

-Skater jumps

-Deadlifting too heavy too quickly

-Back squatting too heavy too quickly

-front squats & wall balls w/ improper breathing

Keep in mind you may have no symptoms with these and be ready for some of these movements before others. Impact movements, I do not recommend before 8 weeks postpartum but some of these movements like planks we can start as early as 2-3 weeks postpartum depending on a patients core control, diastasis, # of pregnancies and positioning for the plank. Sit ups, I see value in starting as early as possible WITH assistance or some form after relaying the foundation of core control and breath control.

If you had a vaginal delivery, it could take you longer to get back to the impact movements like running and jumping. As for a c-section, it typically takes longer to gain all of your gymnastics or core, ab exercise movements back without symptoms.

It is super helpful to work with healthcare professionals, personal trainers, and coaches that understand this and these guidelines as well as what SYMPTOMS to watch for.

If you are a coach and personal trainer and are unsure, please reach out to me.

If you are postpartum, I would recommend seeing a pelvic floor PT, like myself,  for at least ONE visit.

Virtually or in-person sessions are SUPER beneficial and the research is showing patients are getting better through telehealth which is awesome!

Let me know your feedback

-Dr. Jenn Frankoski

O’Dell KK, Morse AN, Crawford SL, Howard A. Vaginal pressure during lifting, floor exercises, jogging, and use of hydraulic exercise machines. Int Urogynecol J Pelvic Floor Dysfunct. 2007 Dec;18(12):1481-9. doi: 10.1007/s00192-007-0387-8. Epub 2007 May 22. PMID: 17982711.

Gephart LF, Doersch KM, Reyes M, Kuehl TJ, Danford JM. Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity. Proc (Bayl Univ Med Cent). 2018 Apr 9;31(3):289-293. doi: 10.1080/08998280.2018.1446888. PMID: 29904290; PMCID: PMC5997050.