Spring/Power Forward; but don’t fall back…

…that is to say that although the nice weather is beckoning you to run outdoors; you may still need to set aside some time in the gym so you can focus on strength training.

Spring usually signals the start of organized road races and official race seasons; as was the case in Nova Scotia where the unofficial Kick-off took place with the Goff’s “Back to Basics” 8-Miler” early last month. So with so many races and so little time between them, you will most likely want to run and train outdoors – I know I do.

However, as many of you already know, a majority of runners who train for road-races; be it a 5K all the way up to marathon distances and beyond, have probably focused for the most part on building and maintaining their base by pounding out the miles. And given the winter months we just ran through a lot of those miles were probably run indoors around a track or on a treadmill. So it’s only natural that runners of all distances are itching to run outdoors not that spring has sprung.

I am with you in that it is great to run outdoors; being able to experience the run with all of your senses; no longer wrapped up and swaddled under layers and layers of clothing.

However, many would consider this to be a mistake of monumental proportion.

I agree that it is extremely important to build endurance and create the stamina needed to cover your preferred racing distance. And, I know that there is no substitute for actual road running where experience as a runner is achieved with each pounding footfall and heel strike. We all know that to be successful in distance running we need to actually get out there and run if we are to reap any of the following rewards:

1. Distance running relies on the delivery of oxygen to your working muscles, and by extension your muscles’ ability to process the oxygen as efficiently as possible.

2. Additionally, oxygen also allows your body to break down and deal with the effects of lactic acid build-up in the muscles during exercise. As such, the more you run you will be able to extend your lactic acid threshold so you can run longer (distances and/or time) before muscle fatigue sets in.

3. And, as you become a more efficient runner, your muscles will need more oxygen to maintain that efficiency…it’s a basic cycle of supply and demand where oxygen must be immediately available to fuel the muscles’ demands. This is the stamina for exercise that is created on the run…and if you don’t get out there to build that runner’s stamina it really won’t matter how strong your muscles are if they cannot be employed efficiently. Again. It’s a cycle of fuel, energy and demand.

However, strength training is not something to be overlooked…it is an integral part of preparing yourself for a successful road race and running experience

1. Strength training can increase bone density and help to prevent injury related to the incredible amount of stress that is placed on a runner’s bones during every kilometer that is pounded out on the road. Especially with marathon related distances where there is a propensity to sustain repetitive use related stress fractures etc.

2. Stronger muscles also translates into increasing athletic power output – after all athletic performance is proportional to the amount of force that can be produced and how efficiently and quickly the muscle can produce it. That is the essence of power.

3. And, as a runner, when you try to run as fast as possible your feet will only be in contact with the ground for a very short period of time between strides. So, the more strength you have in your muscles the better the transfer of power will be as you kick-off each new stride. So the further you can propel yourself forward with a powerful stride the faster you will be able to get to the finish line.

So, while you continue to train for this season’s races and struggle with the urge to run outdoors just remember you can always save strength training for a rainy day…

Run Strong: Live Well!

David (F542)