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How to avoid injury through strength training

By on May 24, 2014

Amby Burfoot of Runner’s World reports on new research published in the Journal of Strength and Conditioning Research. The paper suggests the importance of exercises that specifically strengthen hamstring muscles.

One of the key findings in the paper, authored by Oyvind Heiberg Sundby and Mark Gorelick, is that running performance in long distance events appears not to be related to absolute muscle strength. Instead, hamstring muscle strength relative to quadriceps strength seems key.

Runners should do exercises that imitate running while they add some resistance or overspeed element. For example, steep hill bouncing or running, fast downhill running, or horizontal bouncing manuevers such as repeated single-leg long jumps. These exercises should be combined with more specific strength training that targets the hamstrings.

Other strength training stories

Suggested strength training routines are outlined in a number of other recent articles:

  • Jason Fitzgerald highlights six exercises in a circuit that targets the entire core (see featured video): the modified bicycle; balance plank; single-leg glute bridge; side plank leg lift; modified dog bird; and supine bridge leg lift.
  • Monica Eiler provides an alternative routine, including exercises such as burpees, squats and leg presses, as well as stair intervals.
  • Jeremy Duvall focues on four upper-body exercises: renegade row, single-arm bodyweight row, lunge stance single-arm shoulder press, and the anti-rotation press.
  • Valerie Hunt highlights the three exercises she gives time-pressed runners and triathletes: front squat; hang clean; and push press.

In addition, Matt Fitzgerald in a recent post sets out the case for cross-training, including strength training. He notes how this can correct inadequate strength in key stabilising muscles and help avoid many overuse injuries.

More reading on strength training

Have you come across an interesting article on the issue? If so, why not add to the list of useful strength training links below.

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