Hey runner, I'm Marie, @drwhittfit. Never feel like all your hard work was all for nothing ever again. I coach strength training for runners, helping YOU identify your weaknesses and fix them with strength exercises designed for runners to help you build the exact strength you need to run your best, strongest, fastest, most injury-resilient race yet. Subscribe and come join the Running Fit Fam!
Cramping during long runs and races? Read this.
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Ok ok ok, you guys… I got REALLY excited when the light bulbs went off just now. This week I’ve been scouring my favorite uber-nerdy sciency running book called “The Science of Running” by Steve Magness… And of course being a physical therapist, I get sucked into any section that’s about strength training with long distance running etc. But one thing I LOVE about Magness’ books in general, is he’s not afraid to mention and dive into your nervous system. No, don’t leave me yet. This is important! Have you ever cramped on a run? Or maybe a race? Maybe it even cost you a PR? Old school running advice focuses on hydration, electrolytes, heat training, recovery etc. Which isn't wrong. But isn't the full picture either. We’ll full circle this thing in a moment… I was obviously excited to read that Magness supports strength training for long distance runners, especially because of performance gains, increased running economy (running more efficiently). All the good things. I also got sucked right into the section where he begins to explain the combination of both your muscles and your nervous system. So to put all these pieces together for you: If you’ve ever cramped on a long run, (and maybe it was hot…) Or near the last 10k of your marathon even though you followed your fueling schedule to a tee… It might have actually been your nervous system that did you dirty. See, I was deep diving into all this because this week’s blog is all about why your legs fall apart after mile 20, even though your running fitness feels fine. So yes, this applies to every marathoner, from the 2:30’s to the 5+ hours. Not only are you mentally tired, your muscles are fatigued and running out of stored glycogen, but your nervous system has been sending and receiving muscle contraction messages for HOURS! And dude, they tired. And you want them to go 6-7 more miles?? lols. Now the good thing is, you can for train this and to prevent this! (And this is the part that I get super excited about especially as a physical therapist who works with marathoners). This is exactly where running specific heavy strength training coupled with plyometrics comes into play. Because yes, lifting heavy things and putting them down provides the physiological stimuli needed to say “build strong muscles here”... But it also trains your nervous system on how to use and find these extra muscle fibers. ESPECIALLY when it comes to plyometrics. So I won’t spoil the blog post further. You can check it out here…
But don’t forget to also sign up for Project PR. I’ll leave those details below... But until next time running fit fam Dare to Train Differently, Marie Whitt, PT, DPT //@dr.whitt.fit P.S. Don’t forget to sign up for Project PR: A Brand New FREE Live Workshop Learn the proven method (science-backed) for how to build legs strong enough to hold up past mile 20 so you can finally PR your Fall race. For novice to intermediate marathoners.
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Dr. Marie Whitt / Strength Coach and Physical Therapist for Runners
Hey runner, I'm Marie, @drwhittfit. Never feel like all your hard work was all for nothing ever again. I coach strength training for runners, helping YOU identify your weaknesses and fix them with strength exercises designed for runners to help you build the exact strength you need to run your best, strongest, fastest, most injury-resilient race yet. Subscribe and come join the Running Fit Fam!
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