Any exercises that may be counterproductive for runners?

mrk34

Is it true that performing squat exercise is not recommended for runners?

Are there any exercises that may be counterproductive for runners?

BerryH

Squats and lunges are actually recommended for runners - weak buttock muscles are one of the things that can lead to knee mis-alignment and injury.

If you're putting in heavy miles, any cardio cross-training should be non-pounding so your joints recover. Heavy lifts should be avoided the day before or after a long run especially when increasing distance as both cause micro muscle tears.

auroranflash

My feet tend to turn inward (always have), what are some good exercises I can do to strengthen the muscles on the interior of my calf?

BerryH

My feet tend to turn inward (always have), what are some good exercises I can do to strengthen the muscles on the interior of my calf?

Not sure this is an exercise thing. Is this adversely affecting you in any way? Mine turn way out when standing (they used to face slightly backwards when I was wee and I had corrective boots) but that doesn't affect my running.

You might want to look into customised insoles and research YouTube videos of correct running gait.

engineman312

squats, lunges, and deadlifts are exercises that can be very beneficial to runners. they strengthen the muscles you use during your run, and prevent muscle fatigue that you may experience during longer runs.

don't forget the upper body though. their is a saying intrack "you can only run as fast as you can pump your arms." your amrs and legs move in tandem. i'm sure you've noticed that the more you pump your arms, the faster you can move. you need to build your chest, shoulders, trapezial muscles, biceps and triceps. i know, its a lot. thrusters, sumo deadlift high pulls, clean and jerk, all good exercises you can do for upper body.

and don't forget your core and back. muscles that tie your whole body together are there. planks, leg raises, hip raises, back extensions all target these central muscles.

i_am_asparagus

Bump.

Aperture_Science

I've not heard that squats are not recommended for runners. That is perhaps as well since for the last couple of years (off and on) I've run Tues, Thur, and Sat and on the alternate days I've been following the 5x5 strong lifts program, which has squats in every work out. I have Sundays off.

I currently squat over my own body weight (this is not meant as a "Hardcore" boast but I wanted to emphasize the point that I'm not doing light squats) and I typically run up to 13mile training runs.

BerryH

don't forget the upper body though. their is a saying intrack "you can only run as fast as you can pump your arms." your amrs and legs move in tandem. i'm sure you've noticed that the more you pump your arms, the faster you can move. you need to build your chest, shoulders, trapezial muscles, biceps and triceps. i know, its a lot. thrusters, sumo deadlift high pulls, clean and jerk, all good exercises you can do for upper body.

Good reminder. I've been dodging upper body work since I started marathon training and now an old war wound has come back to haunt me from where I tore the ligaments in my shoulder in a fall. You move your arms back and forward a lot during a three-hour run!

johnwhitent

I agree with the others that lower body workouts are very beneficial - over time. In the short term they can cause soreness and adversely impact running the next day, but they really help long term so are highly recommended. I also cycle on alternate days with running. I read that cycling and running are perfect compliments in strengthening the entire lower body - each strengthen muscles that the other needs to function optimally but does not strengthen adequately by itself. I have found this to be true for those of us desiring general fitness. Competitive runners would want to less cycling than I and competitive cyclist would probably do less running. So it does depend on personal goals to some extent. But runners do need additional strengthening in their legs to really function at their best.

PS: Agree on the need for upper body too. Cyclist really need it!

auroranflash

My feet tend to turn inward (always have), what are some good exercises I can do to strengthen the muscles on the interior of my calf?

Not sure this is an exercise thing. Is this adversely affecting you in any way? Mine turn way out when standing (they used to face slightly backwards when I was wee and I had corrective boots) but that doesn't affect my running.

You might want to look into customised insoles and research YouTube videos of correct running gait.

I probably should have had the corrective boots when I was a kid but my parents never did it. D'oh!

Been wondering if maybe my shins are hurting after runs because of my inward-turning feet. I corrected my gait last time and really focused on my form and my shins did not hurt! And that was after my longest run ever.

I am thinking about visiting a running store to see if they can suggest anything. Either insoles or a different type of shoe. I may even visit my orthopedic sports doc and mention that I am starting to run and I am worried about my joints in the future because of this problem.

The reason I asked about the exercises is, when I was in gymnastics as a brat, the trainer told me that I could "train" my feet out if I worked on the weaker interior muscles, and practiced it. Not sure if I can still do that as an adult. It's not an extreme turn-in, but if I can avoid knee, hip, and lower back pain later in life that I am afraid will be caused by it, I will definitely try...

SueInAz

Many knee injuries from which runners suffer are caused by inadequate upper leg muscles. You need to strengthen your quads and the muscles around them to keep your knee in proper position when you run. Squats and lunges are great for strengthening these muscles. Just don't overdo them the day before running.

theginnyray

squats, lunges, and deadlifts are exercises that can be very beneficial to runners. they strengthen the muscles you use during your run, and prevent muscle fatigue that you may experience during longer runs.

don't forget the upper body though. their is a saying intrack "you can only run as fast as you can pump your arms." your amrs and legs move in tandem. i'm sure you've noticed that the more you pump your arms, the faster you can move. you need to build your chest, shoulders, trapezial muscles, biceps and triceps. i know, its a lot. thrusters, sumo deadlift high pulls, clean and jerk, all good exercises you can do for upper body.

and don't forget your core and back. muscles that tie your whole body together are there. planks, leg raises, hip raises, back extensions all target these central muscles.

So, you're saying we should just go ahead and strengthen our whole body? :-)

I couldn't agree more! Over my running life, there have been times where I was JUST running, and times when I would run and alternate some really basic strength training. I finally realized last fall that the times when I'm the strongest runner are the times when I am making sure to do those squats, lunges, planks etc. Even doing them 2x a week, with cycling, has made me a much more efficient runner.

stubbysticks

Squats are FANTASTIC for runners. Yes to everything the others said about improving leg strength. I've been doing regular leg workouts consistently (full-body workouts, actually) since before I started running, & with that & some basic stretches before/after my runs, I never have issues with leg cramps or anything like that.

I will say that every now & again I'll have some knee tenderness. I used to do a lot of step aerobics, & since I started running I've had to stop that. I also tried a TurboKick class once & quickly realized that Step & Turbo have a lot of twisting motions in them that will tear up my knees if I let them. So I either run OR do those classes, but not both, & my knees appreciate it.

I am not now nor have I ever been a doctor or physical therapist, but I did go from being sedentary at over 300 lbs a couple of years ago to being on track to log 50 miles this month. About a month after I started running, I did have a minor knee sprain that healed up in about 6 weeks, but for the past year & a half the leg workouts & consistent running have kept me 100% injury-free, so something's working.

BerryH

The reason I asked about the exercises is, when I was in gymnastics as a brat, the trainer told me that I could "train" my feet out if I worked on the weaker interior muscles, and practiced it. Not sure if I can still do that as an adult. It's not an extreme turn-in, but if I can avoid knee, hip, and lower back pain later in life that I am afraid will be caused by it, I will definitely try...

One that's recommended for shin splints and would probably help you is, whenever you're sitting down, kick your shoes off and write out the alphabet with your toes. Uses all your lower leg muscles in every direction!