It’s no wonder runners and hikers avoid the weight room, since we typically think about weight training as big weights, veins popping, and muscles contracting violently. However, if we REFRAME weight training as the MANAGEMENT OF TENSION, we can start to wrap our heads around its usefulness. 

TENSION allows us to push ourselves forward, to absorb impact, and to spring off the ground.  In running and hiking, there is a cycle of tension. Running has a quicker cycle with shorter time on the ground, while hiking has a slower cycle with longer time spent on the ground. 

Tension in areas where it is not needed, however, can limit movement and if the TIMING of tension is off, we reduce efficiency through energy leaks. This can mean less speed and miles covered for more energy expended.  

Overall, our bodies need to learn how to BOTH GENERATE TENSION AND LET IT GO. 

Tension is a spectrum of magnitude, and it's always there just to keep us upright. However, if we store too much tension when it is not necessary, it can turn into lackluster performances or worse, aches and pains. 

At Reframe Performance, we use weight training to build, and, paradoxically, REDUCE AND REDIRECT TENSION. 

As coaches we can dial tension up or down, depending on the exercise, amount and location of the weight, and how an athlete is performing. The amount of tension will impact whether you are encouraging motion to occur or preventing it, if you are coordinating the timing of the tension within the right content.  You need to learn how to manage and HARNESS TENSION.  

Application

This concept is why I no longer deadlift with a barbell (see picture below) when running and hiking is the goal. Heavy barbell lifts teach us to squeeze and generate tension in our bodies which can allow us to produce more force, however it can also come with negative consequences. Negative consequences include restriction of joint range of motion and holding on to tension when we don't need it, preventing us from moving freely while running and hiking. Instead, I perform Hinge Split Squats,  Hinge Step-Downs, Rear Foot Elevated Split Squats, Loaded Step RDL, and other exercises that have more of an adaptive upside. 

Adaptive upside is a training concept that means making a positive change in a physiological variable to be able to withstand more challenge and stress, while minimizing negative consequences and managing trade-offs from those changes. 

Instead of a barbell deadlift, I will choose a exercises that will create length in the posterior hip to improve motion and coordination. Some individuals will even need exercises that reduce tension in the posterior hip for running and hiking performance improvements. 

Check out the video above to watch some coaching strategies and exercises aimed at creating length and reducing tension in the backside of the hips, thus creating more motion through the joint. 

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Image above is a Barbell Deadlift.