We all know we should be doing regular strength and conditioning work to improve our running and reduce injury risk, but how are we supposed to find the time? A plan that focuses on little and often may just be the answer…
how do i...?
Henry Abrahams, co-founder of MoveWell (movewelluk.com), is an advocate of an exercise style called micro-dosing. “It’s a super easy and effective way to add strength training into your week,” he says.
Micro-dosing is a physio’s favourite; it’s often used when rehabilitating an injury, or for manipulating aspects of training. But that’s not all it’s good for, says Abrahams. “It’s also a great tool when considering injury prevention (sometimes termed ‘prehab’) and general movement conditioning.”
But what is it? “Essentially, the term micro-dosing refers to the butterfly effect, where a small consistent stimulus leads to a greater overall impact,” he explains. And it’s a great way for runners to incorporate strength work into the training plan.
Why strength?
It’s well understood that regular progressive loading, alongside effective nutrition and sleep, can lead to strength gains. “For runners, one to three strength sessions a week can offer the potential for performance and enjoyment gains, as well as offering broader health benefits,” says Abrahams. “Perhaps most pertinently to runners, these include joint, tendon and hormonal health gains. If you’re new to strength training, even very low doses a couple of times a week can make a difference.”
It’s the ability to absorb force as we run, as well as produce force to drive us forward, that increases our ability to withstand the demands of running both during a run and while recovering afterwards. And this is the key; quicker recovery means we are more able to get back out there and train effectively. We’re creating another stimulus, another opportunity for adaptation and ultimately doing more of what we love.
“The key areas for runners to focus on are the muscles that absorb and produce force,” states Abrahams. “These are, most notably, the ankle and knee extensors – you may know them as the soleus and quadriceps muscles. Targeting these muscles and the other muscles involved in running offers a great way for beginners and experienced runners alike to create a strength training programme.”
A little goes a long way
Micro-dosing refers to small doses of exercise, usually administered regularly. In this instance, we’re
