I’ve always had a passion for running and strength training. I saw a need in the Fort Collins, Colorado running community. I was aware of all of the evidence that strength training has profound benefits to runners.
Benefits including…
- Improved running economy/efficiency
- Reduced or delayed fatigue
- Improved anaerobic capacity
- Improved maximal speed
- [Speculated] reduced risk for injury (listen to the podcast for details)
I wondered why more runners weren’t strength training… and the ones that were, just weren’t lifting heavy enough, with the right exercises, or as frequently as they should.
I come from a background of various forms of recreational and competitive weightlifting, and so incorporating strength training exercises for my running has always been pretty natural for me… but most runners just don’t know what to do or where to start. Most aren’t even aware of the benefits and still think lifting will make them slow and bulky, or that just running more would be better time spent.
We wanted to put a few podcast episodes together to give runners the tools, knowledge, and confidence to be able to start strength training so they can maximize their running.
In this episode of the Making Strides Podcast, we sit down to begin a discussion revolving around strength training for runners. This will be part of a multi-episode series in an attempt to keep them in smaller bite-sized pieces. This way you can begin taking action after each episode for better, stronger running. In this episode, we discuss:
– what is and isn’t “strength training”
– variables to manipulate for continued progress
– how strong you need to be
– the benefits of strength training for runners.
You’ll want to listen to the full episode as we finish with a banger by answering the question: Does strength training actually reduce injury risk?!
3:30 Terms used to refer to strength training
7:00 What are do we stress with strength training?
9:20 How do we define strength training?
15:40 Why do some things not qualify as strength training?
17:15 What variables can we manipulate?
20:40 How strong do you need to be?
25:00 Trifecta of muscles to prioritize
27:45 Benefits of strength training
28:45 Will you get bulky from strength training?
31:00 Does strength training reduce injury risk?
Today, I’d like to break down a groundbreaking technique that’s been reshaping the landscape of physical therapy – Blood Flow Restriction therapy. As a seasoned physical therapist, I’ve seen firsthand the transformative power of BFR, and in this blog, we’ll explore its various benefits and why it might just be the missing link in your rehabilitation journey.
How Blood Flow Restriction Therapy Works
Blood Flow Restriction (BFR) therapy involves the strategic restriction of blood flow to targeted muscles during exercise. The primary mechanism behind BFR training is the “trickery” to the body that is achieved. Specifically, metabolites like lactate are generated at lower loads with BRF. This results in an increase in serum growth hormone which promotes collagen synthesis ultimately muscle growth. It’s not just a trend; it’s a game-changer.
BFR’s Impact on Muscle Growth with Light Loads
With BFR, remarkable muscle gains can be achieved with lighter weights, making it ideal for those recovering from injuries or surgeries. The controlled restriction promotes muscle development without stressing the tissues to the extent that may bring about pain. Don’t worry, you’ll still feel the burn!
Achieving Results in Less Time
Short on time? BFR allows you to achieve significant results with shorter, less intense workouts. This time-efficient approach is a game-changer for busy individuals or those with limited exercise capacity.
Integrating Blood Flow Restriction Therapy into Your Rehabilitation Plan
Personalized Rehabilitation Roadmap: Consult an Expert
Before diving into BFR therapy, consult with a qualified physical therapist. They’ll conduct a thorough assessment, considering your unique needs and medical history to create a personalized plan tailored to maximize your results.
Implementing BFR Safely
Applying BFR cuffs requires precision. Working closely with a skilled physical therapist ensures the safe and effective implementation of this technique, minimizing the risk of complications.
Monitor and Adjust for Success
Success with BFR therapy lies in consistent monitoring and adjustment. A dedicated physical therapist will track your progress, making necessary modifications to optimize your rehabilitation journey continually.
Elevate Your Rehabilitation Journey
In the ever-evolving world of physical therapy, innovation is the key to unlocking new possibilities. Blood Flow Restriction therapy stands at the forefront, offering a versatile, efficient, and highly effective approach to rehabilitation. Don’t let pain or injury set you back from improving strength and participating in activities you love! As you embark on your wellness journey, consider the transformative potential of BFR therapy, guided by the expertise of a seasoned physical therapist. Embrace innovation, optimize your workouts, and unveil your body’s inherent healing potential with Blood Flow Restriction therapy.
Written by Joey Przybyla, PT, DPT at Up and Running Physical Therapy
