Welcome

#RiseHPpresentsStrength Training

for Runners June 2016

Presenters

Leigh IacovangeloPhysiotherapistManager of Clinical ServicesBachelor of PhysiotherapyGraduate certificate of Sports Physiotherapy – StudentAustralian Indoor Hockey Physiotherapist

Matt PollardAccredited Exercise PhysiologistManager of Exercise ServicesBachelor of Exercise and Sports ScienceMasters of Clinical Exercise PhysiologyAcademic – Deakin University

PresentersNikki Wynd- Current 48 hour Australian record holder- 2015 Badwater winner- 2nd fastest time ever- 2 time Australian 100km representative- 2015 Australian 24 hour champion- Mum of 1- Full-time Customer Liaison Manager

Topics

• Strength Training

• Nikki’s story

• Key components of program design - Practical

Elements to improving performance

Training design +

Recovery +

Nutrition +

Strength +

Equipment +

=

Elements to improving performance

Allocation of training time - You?

Running Stretching

Nutrition 'Core' & strength

Running Stretching & mobility

Nutrition Strength

Proposed training time?

Your goals & training

Are you doing the same thing over and over again and expecting a

different result?

Why strength training?

Why strength training?

Growing evidence for the effectiveness of strength training to improve performance in runners.

This evidence dispels ‘myths’ some runners have such as –

‘I’ll gain too much muscle to run’

‘The only things runners need to do is run’

Why strength training?

Strength training has been shown to:- Reduce incidence and severity of injury

- Improve performance

Why does strength training work?

• Improved neuromuscular function• Reduce ground contact time • Improve running economy• Increased tissue load tolerance• Improve lactate threshold

• The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels (Roberts & Robergs 1997).

Why does strength training work?

• Do you need to allocate more time to do strength training?

A study by Ronnested (2015) matched training time for endurance athletes & demonstrated improvements in performance

Nikki Wynd

What is Badwater? - Nikki Wynd

Badwater135• Worlds toughest foot race• 217km across “Death Valley”• 50 degree temperature• 4.45 km of vertical ascent• 75km of hill climbing• Only 790 finishers in the 27 year history

Nikki Wynd

Badwater 2014• Finished third• Happy with result• Driven for more

• Met with HP team• What needed to be done to win?

Nikki Wynd

The plan• Improve “movement patterns”• Strength on 2 legs• Strength on 1 leg• Focus on mobility and control during taper

Nikki Wynd

The benefits• Went from 2 physio sessions for lower back

and hamstring issues a week to occasional • Felt stronger• Fitter• Faster• More mobile• Ran quicker times

Nikki Wynd

How this helped me at Badwater 2015• Technique• Felt strong• Light • Mental strength• Confidence in body• Delayed fatigue• Reduced impact of heat and hills

Nikki Wynd

2014 2015 Percentage improvement

Coburg 24 hour Australian title

208 km 221 km 6 %

Coast to Kosi 32 hours 52 mins 29 hours 30 mins 10 %

100 km Australian Championships

8 hours and 53 mins

8 hours and 46 mins

2 %

Badwater 135 29 hours and 50 mins

27 hours and 23 mins

8 %

Canberra 48 hour 2016 343km Australian record

Nikki’s Take Home Messages

• Dream big• Believe in yourself• Build your team• Set goals • Follow a plan• Be consistent• Listen to your body• Use the facilities and services available to you

Matt Pollard

Key components of program design

Key components of program design

For strength:• Build strength on quality movement patterns• Single leg focus• Include specific stability exercises

• Many other factors to consider in overall program (technique, co-ordination, plyometrics etc.)

Key components of program design

Build strength on quality movement

patterns

Key components of program design

Single leg focus

Key components of program design

Specific stability exercises

Key components of program design

Ideally 2-3 sessions per week for runners

What do we do?

• Rehabilitation• Strength training

• Athletic Development• High Performance • Clinical Pilates

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