What we’ll cover
  1. Why is strength training for runners so important?
  2. What exercises should I do as a runner?

Strength training for runners

With the Olympics coming to a close, have you been inspired to don the runners?  Are you training for your first running event?  Are you doing any strength training for running?  

Malvern East Physiotherapy sees a range of runners.  These runner range from the occasional shuffler around the block through to marathon and ultra-marathon runners.  Surprisingly, very few runners do running specific strength training to compliment their training.


Why is strength training for runners so important?

Regardless of distance or speed, running is a repetitive action that involves absorbing large amounts of ground reaction force and explosive power pushing off.  Poor strength has been shown to result in poor technique, inefficiency and an increased likelihood of overuse injuries.  Running conditions including runners knee, patellofemoral pain syndrome or achilles tendinopathy are commonly associated with poor strength.

A recent study examined the benefits of strength training in a group of elite 10 km runners.  One group performed running specific strength training whilst the alternate group didn’t undergo any strength work.  Following an eight week program, the study identified an improved ability to prevent fatigue in the strength training group over 10 km.  This study confirmed that strength training could delay the onset of muscular fatigue.

What exercises should I do as a runner?

Runners need to develop strength and endurance through their core and gluts.  These muscle groups assist to provide stability and ensure correct alignment on foot strike.  Clinical pilates is a great adjunct to any running program and can be tailored with a range of running specific exercises.

Bridges, squats and lunges can be great exercises to be performed at home without equipment.  It is important that exercises are performed correctly to prevent injury.  Regardless of the distance training for, all strength exercises should be performed in the range of 20 – 25 repetitions, repeated for at least two to three.  These strength exercises should be performed at least two times per week.

Our team at Malvern East Physiotherapy can assist to develop an individualised and running specific strength program.  If you are a runner and want to get more out of your running program or rehabilitation, contact us directly on 9571 6888 or book an appointment online.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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