Introducing our Coach's Corner series: Strength and mobility training

This month we kick off our new ‘Coach’s Corner blog series with North American CurraNZ ambassador and ultra-runner, Laurel Walker (above). 

Laurel recently became a certified UESCA (United Endurance Sports Coaching Academy) ultrarunning coach. This qualification covers everything from anatomy and physiology as it pertains to ultrarunning, to nutrition, rehab, and how to put together a training plan. The course is rooted in science - well-known and respected endurance coach, Jason Koop, was heavily involved in writing the ultrarunning-specific course. 

Strength Training and Mobility for Runners

This topic has long been controversial among runners. Luckily, as science advances, the benefits become more and more obvious, and is becoming an accepted practice that is encouraged and celebrated across the board. 

Whether you are focused on short-distance trail races or ultramarathon events, strength training has a place in your routine. Since there are so many possible variations when it comes to strength, it’s important to determine the best style for you. 

Why should runners strength train?

There are many reasons why strength training is a good idea; from injury prevention/rehab, to providing greater resilience on uneven surfaces, and developing specific muscle strength. 

Injury prevention and rehab

Running is great for us but can also be tough on our bodies if it is the only thing we are doing. Adding in any form of strength and mobility training can go a long way to helping to build a more resilient running body.

Personally, I’ve run some of my fastest times after periods away from running when just focusing on strength training, yoga and aqua jogging.

Our physical bodies need variety just like our brains, so switching it up with strength and mobility can be really good for our joints, muscles, tendons and ligaments – in fact, everything. 

Targeting specific muscle groups

Targeting muscle groups specific to running helps improve speed and endurance. Examples include weighted squats to help with strength and resilience for downhill running, or leg press to target fast-twitch muscles for uphill sprints.

Running downhill puts more wear and tear on your body than going up, so building this foundation is important if you are going to be running or racing on hilly and mountainous terrain. 

Strength for specific terrain

While running on uneven terrain can help us develop strength and mobility, it is also important to work on strength and mobility specific to this type of terrain. In a similar way, road running, or any flat surface requires another type of strength and mobility due to the repetitive nature of the sport.

On uneven surfaces, ankle mobility and strength are particularly important; on flat surfaces hip strength and mobility should be more of a specific focus. 

Strength and Mobility Ideas

 Band work

Resistance bands are some of the simplest and most effective ways to incorporate strength and mobility into your routine, and you can use them almost anywhere. If you don’t have access to bands at a gym, I would suggest getting a set with a few different weights. I really like this set from Wave Tools Therapy. 

Myofascial Release

Myofascial release (MFR) is a technique used to relieve tension and tightness in the fascia, the connective tissue that surrounds and supports muscles throughout the body.  

MFR helps reduce muscle soreness, enhances recovery, promotes blood flow, and improves flexibility and mobility. You may have heard of runners talking about “scraping” as well as deep tissue massage, which are two forms of MFR.

There are tools on the market such as foam rollers that allow you to perform this at home and they are quite effective.

One of my favorites is the Wave Tool. It’s a powerful plastic scraper with multiple edge options depending on what you need to target. Scraping and working into sore muscles each evening is a great addition to your routine. Be gentle and play around with how hard you can scrap, you might bruise yourself if you go too hard!

ABOUT LAUREL

Laurel Walker has been running ultras for over ten years and is an experienced rock and ice climber, with a passion for the mountains. A writer specialising in outdoors-focused subjects, Laurel is a former associate editor for Outdoors.com and a certified UESCA (United Endurance Sports Coaching Academy) coach. This qualification covers everything from anatomy and physiology as it pertains to ultrarunning, nutrition, rehab, and how to put together a training plan. The course is rooted in science - well-known and respected endurance coach, Jason Koop, was heavily involved in writing the ultrarunning-specific course. Laurel was born and raised in upstate New York and currently resides in Colorado. This year she is focusing on Skyrunning races and planning to attend events in both the US and Europe. 

Follow Laurel on Instagram @zenrunner50 and feel free to reach out with any questions or if you are interested in coaching.