A New Approach to Strength Training for Runners

Posted by: Grif in Untagged  on Mar 2, 2010 Print PDF

 

Old running myths:

  • Runners need more VO2, not strength.
  • Strength training = bodybuilding = improved performance or decreased performance.
  • Strength training makes you bigger, muscle-bound and slower.
  • High running volume should dominate a runner's training scheme.
  • Running more is the only way to become a better runner.

Basic running facts:

 

  • Running occurs one leg at a time.
  • Running is a game of GROUND reaction.
  • Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
  • Running speed = stride length X stride frequency.
  • Stride length is the dominant factor in running speed.
  • Stride length is a function of strength, power and flexibility.
  • Running efficiency is the great equalizer; less VO2 needed to run faster.
  • Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
  • We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
  • The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).
              

Basic running facts:

  • Running occurs one leg at a time.
  • Running is a game of GROUND reaction.
  • Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
  • Running speed = stride length X stride frequency.
  • Stride length is the dominant factor in running speed.
  • Stride length is a function of strength, power and flexibility.
  • Running efficiency is the great equalizer; less VO2 needed to run faster.
  •  Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
  • We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
  • The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

 

Mainstream strength programs:

  • Performed bilaterally - 2 legs / 2 arms simultaneous movement.
  • Performed sitting or lying down.
  • Performed symmetrically - 2 limbs doing the same thing at the same time.
  • Performed in the sagittal plane -front to back movements.
  • New programs (e.g. over-speed program) focus on stride frequency not stride length.
  • Do not address balance or stability in any way.
  • Concentrate on muscular endurance - not power or DYNAMIC flexibility.
  • Limit core work to crunches and extensions - nothing to do with running

 

A new approach to strength training for runners:

  • Incorporate single leg training (e.g. one leg squat).
  • Train predominantly in a standing position.
  • Train in diagonal patterns - opposite hip to opposite shoulder - just like we run.
  • Emphasize the transverse (i.e. rotational) plane of motion - it dominates running.
  • Focus on "pulling," not "stomping" power for improved stride length.
  • Focus on foot-plant balance and stability to minimize "power leaks" at foot plant.
  • Focus on power and metabolic conditioning.
  • Training contra-lateral timing to enhance running economy.
  • Focus on initiating and controlling running from the core of the body downward.

THE GROUND WILL GIVE BACK ONLY WHAT YOU PROVIDE IT!

Law of action-reaction - Isaac Newton.

 

The exercises that we include in our training for runners provide single leg power, stability and balance.  They also train the core of the body to generate a better pulling action.  What does this all mean?  It means an increase in core strength and a longer, more efficient stride length!

 

For more information on how to become a better runner please call the Institute of Human Performance for a complimentary consultation with one of our Certified Strength and Conditioning Specialists (CSCS).

 

 

 
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