Running Physio & Exercise Physiology in Sydney
Infinite Health are the leading providers of running-specific training, recovery, and rehab for runners of all abilities
Looking to take your running to the next level? Perhaps win a running race, complete your first fun run? Or hey, maybe you just simply want to start running and ensure you run pain-free and without an injury! If so, working with an expert team of qualified exercise physiologists, running physiotherapists, and real-world runners is the perfect starting point.
Here at Infinite Health, our running physio and exercise physiology team specialise in preparing and executing strength training physiotherapy plans for runners to prevent injury, stress fractures, reduce pain, and promote muscle strength. We can help you to create the perfect strength physio schedule to go alongside your running program.
Improve your running performance and reduce running related injuries with Infinite Health!
IMPORTANCE OF STRENGTH TRAINING FOR RUNNERS
You may already be familiar with the term strength training, or have previously read up on a few benefits about it (there are MANY). But how does this all affect your ability to run?
Well, if you are not doing STRENGTH TRAINING as a runner, you are in fact negatively affecting your PERFORMANCE…. And here’s why:
Strength training can benefit running load without any change in muscle mass quantity. Essentially, strength training can help improve how well you use what you already have and prevent running injuries! We can even use video analysis for running assessment.
HOW, DO YOU ASK?
Improvements in running performance after implementing physio strength training is due to changes in NEUROMUSCULAR function. Here’s why!
Motor unit RECRUITMENT: larger motor units are recruited in response to greater loads or velocity. This threshold is lowered with strength training and causes an increase in rate of force development. This means you’ll be recruiting more muscle fibres to create movement.
Motor unit RATE CODING: Strength training improves the firing rate (coding) of motor units, thereby increasing our ability to produce force rapidly!
Motor unit SYNCHRONISATION: Strength training improves the simultaneous activation of multiple motor units at a single time point, thereby increasing our rate of force development.
NEUROMUSCULAR INHIBITION: neural feedback from both muscle and joint receptors can reduce force output (as a protective mechanism from unknown or ‘new’ stress). Strength training decreases regulation of this neural feedback, inhibiting antagonistic muscle groups and thereby increases force production!
TIPS TO GETTING STARTED BY OUR SYDNEY EXERCISE PHYSIOLOGISTS
So now you know the benefits, how do you get stuck in?
Well, our experienced Sydney Exercise Physiologists recommend doing 3-5 reps at 80-100% of a 5 rep max, for 3 to 5 sets, twice a week. Make sure you include both bilateral (think back squats and deadlifts) and unilateral (think lunges and split squats) exercises into your program. This is also an advanced way of training, so ensuring proper technique and a solid foundation of strength first is a MUST.
WHO should be doing thi
WHO SHOULD BE DOING STRENGTH TRAINING?
Literally anyone that runs, of ANY AGE, benefits from running physio. Strength training is relative from person to person, and should be prescribed at specific intensities for each, depending on their background. So, it does not matter if you’re young, middle aged, or an older adult… the importance of performing strength based exercises as a fit runner to improve performance and reduce running injury risk does not change.
If you’re unsure of how to train safely and correctly, or simply where to start, please make sure to seek out a qualified exercise professional. Our expert Sydney Exercise Physiologists can help!
HOW OUR QUALIFIED PHYSIOS & EXERCISE PHYSIOLOGISTS CAN HELP
An Accredited Exercise Physiologist will have the knowledge and the skills to provide you with a progressive strength program designed specifically to you, that will consider your lifestyle, previous bone stress and running injuries, body and goals, all while optimising performance and avoiding injury.
If running physiotherapy sounds like something you’d be interested in feel free to contact our friendly reception staff on 0294122222 or book online with our Sydney Exercise Physiologists. We have clinics based in Chatswood, North Sydney and Sydney CBD (near Wynyard station).
Choose one of the options below and get on the road to improve your RUNNING!
- Beattie, K., Et al (2016). The Effect of Strength Training on Performance Indicators in Distance Runners
- Denadai, B., Et al (2016). Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic review, 1-10
- Yamamoto, L., et al (2008). The effects of resistance training on endurance distance running performance among highly trained runners: A systematic review, 22(6), 2036-2044