This one is for the runners.

This weekend, the Slay the Dragon trail race kicked off the season at Silver Star mountain resort.

Watching the runners come in, I saw something I always do at these long races: almost no one is coming to the finish line out of breath.

EVERYONE at the end of a 50 km race comes across the finish line limited by MUSCLE FATIGUE, and not cardiovascular fatigue. (Except maybe the top 5%).

What does this tell us?

Distance runners are RARELY limited by their cardio on race day.

Distance runners are (almost) always limited by their strength.

If you’re serious about your running game, you probably already know that strength is the secret sauce for performance and injury prevention.

But where should you begin your journey to becoming a stronger, more resilient runner?

Well, it all starts with calf endurance.

Think of running as a series of thousands of calf raises in rapid succession, as you leap from one foot to the other.

To gauge your calf raise endurance, we use the Single Leg Calf Raise Endurance Test.

Here is how to test your calf raise endurance:

​VIDEO: Single Leg Calf Raise Endurance Test​

How much calf endurance is enough?

Here are some benchmarks tailored to your distance goals:

5 km : 15 reps

10 km : 20 reps

15 km : 25 reps

25 km : 35 reps

50 km+ : 50+ reps

If you're not hitting these numbers, it's time to start working on your calf endurance today.

Trust us; it can lead to rapid improvements in your running performance.

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A Comprehensive Approach to Strength Training for Running

But what if you want a more comprehensive approach to strength training for running?

Strength training programs for runners can be complex, but in general, we need to strengthen 4 key areas:

1. Hip Strength

2. Knee Strength

3. Calf Strength

4. Core Endurance

Regularly targeting these areas, assuming you're lifting with sufficient intensity, will set you on the path to building and sustaining your running strength.

If you're unsure where to begin or crave a structured approach to strength training for running, our Run Strong program is your answer. Check out this page to join when the next group starts: www.runstrong.ca

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-Dr Mark Murdoch

Chiropractor, MS Sports Medicine

Dr Mark Murdoch is a runner, chiropractor, and rehab specialist in Vernon, BC.

Every week he works with runners, mountain bikers, and adventure athletes who want to get back to their sport better than ever.

Request a free consult with him here: CONTACT