Running is a funny thing. If you give credence to a school of evolutionary thinking, then going for a run is fundamental to the human species. The running bug bit me when I was well into my late 50’s. Although I was a sportsperson when I was younger, a hectic career hindered my regular workouts. So when I started, I was not a long distant runner. But after doing the drill with a few Chennai Runner friends, it soon became an obsession.
My impression that long distance running would be as easy as playing sports changed with severe knee pain due to ligament tear. I was not able to run long distances, and even thought of giving up running completely. I faced the tough fact that nearly half of all runners are injured in any given year, and over 80 percent experience a running-related injury in their lifetime. Despite the stats, I knew that running has never been proven to be dangerous. However, I felt frustrated, helplessness and isolated. With difficulty, I shrugged off nagging doubts that being injured and thus, limited was my new reality. So I started strength training,under guidance from a sports physiotherapist, thrice a week. This gave me the desired results within a year — not only did I overcome my injury, I went on to better my personal time recordsin four consecutive Half Marathons in 2014 -2015.
Strength training supplements a runner's roadwork because it strengthens muscles and joints. Not only does it help prevent running injuries, it also improves running time and keeps exhaustion at bay. Put simply, you’ll be able to run faster, longer and stronger. The stronger you get, the more resilient your body becomes to the demands of running. The impact of running, too, won’t wear you down as much. Plus, when you are strong, any pre-existing conditions will be less likely to worsen . This is because strength training helps improve structural weaknesses, whether in the muscles, joints, or connective tissues. Often, this eliminates the source of many common running injuries.
There are many effective ways to implement strength training. It is important to start and figure out what works best for you. Your body will adapt to any kind of resistance; it doesn’t matter where that resistance comes from (e.g. free weights at the gym, bodyweight exercises in your living room, or a kettlebell workout). You don’t need a perfectly periodised program designed for an elite athlete to receive the benefits of strength training. Usually, a simple approach is best, especially in the beginning. Start with just 10 minutes of basic strength exercises after your run and you’ll experience the rewards. A couple of 20 to 30 minute workouts will increase running strength and help you run better. To spice it up, involve your running group. This will alsoensure that it becomes a regular routine and supplements your miles on the road.
The writer is a retired marketing executive who has taken up running as his new profession. The 62-year-old runs with Chennai Runners, Pillar Pacers chapter, where he likes ‘competing’ with millennials.
About Chennai Runners:
Chennai Runners is a passionate group of runners with 18 chapters across the city. They periodically organise various running events across the city including the marquee marathon event in December. More about Chennai Runners at https://www.facebook.com/groups/chennairunners/
