Runners need to show more strength

What can strength training do for your running performance?

Running is a popular sport in the Netherlands. It is estimated that about 40% of the Dutch population goes for a run occasionally, and approximately 12% do so weekly. In these cases, running is often the training itself. Whereas in many other sports, you often see other forms of training (e.g., strength training) being used to support the main sport.

For example, in football, tennis, martial arts, and hockey, explosiveness, stability, and strength are often worked on during or alongside regular training sessions by specifically training these areas using a separate training schedule. It is therefore a missed opportunity if your running training consisted solely of running. With targeted strength training for the most frequently used movements and the core, you can significantly improve your running performance and reduce the risk of injury.

How do I improve my running economy?

Running consists of a cycle of four phases, namely; support phase (toe-off), airborne phase, support phase (initial) contact), swing phase, Running resembles controlled stumbling, where it largely revolves around the efficient (re)use of landing energy. To run energy-efficiently, and thus run better, you can achieve gains on several fronts, including through strength training. Strength training contributes to improved running economy, which means lower oxygen and energy consumption at a given running speed.

The importance of core stiffness in running

When running, it is important to lengthen and keep your torso still; this is called core stiffness. Excessive movement in the torso while running indicates a lack of core stiffness. You want to reduce this movement, and therefore, in addition to specific exercises during the run itself, you should also incorporate strength exercises that challenge your torso to remain stiff. The goal is not to mimic the running movement, but to achieve an adjustment in muscle function.

You can effectively achieve this with various plank variations, such as the Pallof press. This is a plank variation that trains anti-rotation. You challenge the core muscles (including the oblique abdominal muscles) to prevent the torso from rotating. This has a positive influence on running. Being able to keep your core stiffer while running means less unnecessary movement and consequently less energy leakage (wasting). Disruptive rotations of the pelvis and spine are thus reduced, allowing important hip extensor muscles (including glutes and hamstrings) and hip flexor muscles to function better, resulting in more efficient running.

In addition to the Pallof press, there are many other strength exercises that can be used to strengthen your core muscles, which can improve your running performance. Want to know which exercises? Sign up below and we will help you get started.

Nice to-do assignment

Do you want to improve your running performance? Then look up exercises for the above-mentioned muscles that you can perform. And incorporate these into your running training schedule 1 to 2 times a week. If you have any questions or doubts regarding the application and execution, feel free to request advice from us via the form below!