According to Dr. Nicholas Romanov, creator of the Pose Method of Running, strengthening is
the ability of your body to resist the impact of landing without collapsing. A here is a
shocker . . . running itself is NOT strengthening! (I know; it’s so frustrating.)

The role of strengthening as a part of a runner’s routine is vital yet often underestimated
or even overlooked. Ultimately, your body has to be strong enough to absorb and re-use the
forces of nature that are placed on it. Each time you land, your body has to absorb the
equivalent impact of up to three times your body weight. If you have not prepared your body
for this through proper strengthening, injuries occur (and if you don’t have proper
running form, the risk of injury is even greater; but that’s a blog for another time!).

Another aspect to consider is that the stronger you are, the more you can control the
forces of gravity to your advantage. Gravity is a natural force that exists anywhere on
earth – no one is exempt from this. If positioned correctly, your body can direct this
force to help with acceleration, thus increasing your speed with running.

There are some runners who get confused on how to strengthen. The two most common ways to
increase strength are to isolate individual muscle groups (i.e. hamstring curls) or perform
a functional exercise (i.e. squat). As a runner, your training program needs to be a hybrid
of these two. You can include exercises such as squats, hops and jumps, core strengthening
(you should target your abdominal region and your back), and pushups to focus your training
on key support groups. Remember...you train movement, not muscles. The stronger your
muscles are, the better prepared they will be to perform the movement of running.

One final thought; don’t be afraid to use these cold Chicago months to develop your
strength. You don’t necessarily even need a gym membership to do it. Some of the best
training exercises for runners include some kind of step, weight/dumbbell/weighted ball,
and jump rope – your body weight can be enough to get a good workout! Keep an eye on our
Facebook page in March for a 30-day strengthening program;just for runners. You’ll be
amazed at what you can achieve in just 4 short weeks. This post will include instructions
for both an initial and final self-assessment and a series of three exercises to be
performed at various intervals and positions each day, as well as a link to YouTube
instructional videos to act as your virtual coach. What a perfect way to finish the winter
and prepare for running season!

To learn more about the strengthening classes offered at Smith Physical Therapy and Running
Academy, click here.
While you’re there, subscribe to our newsletter for tips, drills, and exercises geared
towards runners and anyone who uses running in their sport.