Hard launching my relationship to strength training as a runner
Bulletproof hammys, here I come.
Things I’ve learnt about myself:
For the past year or so, I’ve always had niggles with my running. I’ve avoided speed work like the plague, I thought I knew enough in the gym and didn’t need any help in that area.
Oh boy, I was wrong.
I was in this cycle of putting a band-aid over my niggles and not dealing with the root cause of the problem. I was strength training, but these niggles still kept happening.
It wasn’t until recently when I was out on a long run and got dropped by my crew that I had had enough.
I’ve got to curb my ego and get professional help to analyse what’s happening and help build back to where I want to be. A strong, niggle free runner. (Every runner’s dream)
But why is there such resistance to strength training as a runner?
In my earlier years as a runner, my thinking had been very linear. I thought I could run through the pain, not realising that my body was communicating that it needed some attention.
Yes, that little niggle is saying ‘Hey, you need to investigate me’.
I’ve been here before, but with every new niggle there is a new learning. And it’s the same lesson over and over again. Running and strength work go hand in hand. Like Luke and the Force, Ren and Stimpy, or a batch brew post trail run.
Key learning — You have to build a holistic approach to any running goal.
So here’s me hard launching my relationship to strength training, the first niggle on the list. My hamstrings.
I shifted my ego aside and asked for help from the team at Melbourne CBD physio and got some answers. The verdict was that I was not injured, just weak—like real weak. And my hamstrings were screaming out for help, and I chose not to listen.
With some strength testing the team helped me understand my current base, and build out a bulletproof hamstring training plan. Then retest to see progress in 4 weeks.
I had my first session today; 70 mins of legs, I used muscles in a new way and discovered that this 4-week block will be as rewarding as it's challenging.
An overview of the session is below;
Warm-up
banded glute activation 10 each way
Body weight single leg glute bridges 2 x 20 reps
Plank 2 x 30 secs
Pallof press vertical 2 x 15 reps
Skipping 3 x 20 secs
Session:
4 x 12 - Leg press single leg (4 sec eccentric) horizontal shin 4 x 12
3 x 10 - Split squat 3 x 10 (90% front 10% back)
3 x 20 secs - Razor curl -3 x 20 secs
3 x 20 secs - Lying hip flexor pull ( don't allow the back to arch)
3 x 20 secs - Decline lunge holds (make sure you're below parallel)
2 x 10 - Single leg back leg standing calf raises (heavy)
In theory, I know it sounds silly, but asking for help and building my team beyond my knowledge is the smartest thing I can do towards achieving my running goals. (Or any goal for that matter)
Key takeaway: If you have a niggle, investigate it, strengthen it and build your team around it.
Remember, Running is a team sport. I’ll report back in 4 weeks.
Things I’ve seen lately;
Things I’ve created lately;
In my last Substack, I promised that I was going to send out the ‘To the Streets’ documentary, and here it is.
I felt accomplished seeing our adventure up on the big screen in a packed-out cinema. It was an honour creating with this crew and sharing it with those who came to the screening in Sydney.
Thank you to those who came through. I truly look forward to making and sharing more creative projects this year.
Until then, Move with curiosity,
W x
Excited to hear the progress on the hammys mate.
Keep the beautiful words and snaps coming in the mean time.
Godspeed.