Lift Weights, Not Therabands

Allow me to start by saying that something is always better than nothing. Certainly, doing banded exercises is better than doing nothing at all. If that is where you are in life and what you have the time/resources for, by all means, do it! 

But a common mistake I see runners make is centering their strength routines around band exercises like monster walks, clamshells, fire hydrants, ankle inversion/eversion, etc., and omitting weightbearing (standing) exercises with weights. The resistance and load provided by therabands and mini bands is not enough to significantly improve the body’s ability to handle the demands of running. When a runner strikes the ground, the force exerted back on their body is equivalent to 3-4x bodyweight. For reference, the heaviest theraband we have in the clinic produces 5.8 pounds of resistance. 

Strength training for runners has two goals:

1. improve tissue resistance to load 

2. Improve control of multidirectional forces 

So, to design the most specific strength program for runners, we need to introduce weights (to stimulate adaptations of the high load demand of running) and complete them in a standing position (to teach the body and neuromuscular system how to do so in a running functional position).

Midstance is the exact middle phase of the gait cycle, where the knees of the stance leg and swing leg start to pass each other. This is the phase of running gait where the demand on our muscles for control is the highest - see photo for reference. 

This is the position where we need to be able to control our hip drop, knee valgus (knee caving in), and pronation - all which requires specific strength. We aren’t going to build this strength while sitting/lying down, and certainly not with therabands. 

Runner-specific strength is built in a standing position, ideally including a significant volume of single leg exercises. The weight used should make the exercise challenging, but doable. Everybody and every body is different in their needs, but repetition ranges for each exercise should be 12 reps or lower - if you’re able to complete more than that (with good form), then the weight isn’t challenging enough! 

In the clinic at Precision, we teach and build strength training programs by the end of a treatment plan to set our patients up for success and injury prevention. A Physical Therapist, Strength Coach, or Personal Trainer can help with designing a good weightlifting program for you. It’s okay if it is simple - no need to copy the complicated and fancy exercises of Instagram. I’m always a proponent of doing simple exercises intentionally and with good technique.

We are getting into the summer months here, and I like to do something I call “Strong Girl Summer”, since the weather is hot and I’m typically not running as far. It’s a good time to put some energy into building strength for my next marathon build. I hope this inspires you to take a lower intensity period of running to focus on strength training. The dividends will be paid in full come your next race :) 

Keep going, you got this!

Dr. Kacy Seynders