The missing link optimising Running Performance: Key Physical Preparation Components

The last couple of years has seen a surge in running - run clubs, small group gyms, hyrox ands general push for the trend of running.

This has also seen a surge in running injuries in clinic. Shin splints, hip / back pain, Achilles and plantar fascia issues.

Niggles building up from load - and runners who haven’t earned the right to meet the volume they are doing.

With this I emphasise the importance of specific key components that runners should consider, particularly with the latest insights from performance data, such as those provided by Vald Performance.

Key Components of Physical Preparation for Runners:

Strength Training

The component backed most by research - do you have the strength to meet the demands running puts onto the body.

Calf strength, quads and hips are critical - any of these areas with weakness can cause a domino effect to another.

We have baseline measures of which would be expected in these areas such as >25 single leg calf raises as a minimum expectation.

Mobility Work

Adequate range of motion in the hips, knees, ankles and ribcage are essential for an effective running stride. Mobility drills focused onto your own limitations or habits can drastically improve technique.

Breathing drills play a big role into supporting airway entry and breathing efficiency both mechanically and physiologically.

Endurance Training

Building aerobic capacity through gradual increases in running distance not increasing by more than 0.5 x distance per week or duration is essential. Incorporate varied training sessions including long runs, tempo runs, and interval training to enhance overall endurance.

This means building a general better aerobic base - with the variety of stresses causes adaptations beyond continuous plodding at same pace.

Impact Tolerance

Understanding the forces at play during running impacts is crucial. Every landing can put up to 8 x body weight through the lower limb on each contact.

Utilising tools from Vald Performance, such as force gauges or isometric testing, can help assess ankle strength and tolerance levels more objectively it also allows us to measure contacts and force distribution - whereas if previous injury leads to overloading one side to another or limits in force production or absorption we can programme to overcome this

Balance

Balance training can come through multiple forms - whether related to vision performance drills , body proprioception or strength improving efficiency on landings a coordination vastly supporting stride efficiency.

Recovery Protocol

Recovery plays a critical role in a runner’s training program. Adequate sleep, hydration, nutrition, and scheduled rest or cross-training days contribute to overall performance. Implementing recovery strategies such as active recovery running, or massage can help mitigate fatigue and soreness.

Utilising Performance Data

Our new performance testing kit through Vald Performance offers tools that provide real-time data on various KPIs relevant to runners. Measuring parameters like muscle strength, balance, and overall body mechanics can help tailor training programs to individual needs. Utilising such data enables us to create personalised rehabilitation strategies that enhance performance and reduce injury risk.

Conclusion

For runners, physical preparation is integral to achieving personal bests and minimising the risk of injury. By focusing on strength training, mobility, endurance, and impact tolerance—with the aid of performance data—runners can optimise their training regimen improve efficiency and skill and body handle the demands put onto it to maintain overall boost performance and reduce injury risks

Next Steps

Consider incorporating strength and mobility practices into your routine address your weak areas

Book in for a performance screen