Strength is Specific: Applied to Runners

Warning: This article is a nerdy one! If you want to dive into some running biomechanics and use strength training to improve as a runner, then keep reading!

“Strength training is a common method used by athletes to help them improve at sport. However, not every strength training program produces the exact same results. This is because each type of strength training leads to slightly different adaptations, and each set of adaptations improves performance in some sporting movements more than others. This happens because of the principle of specificity, which determines the degree to which a strength training program or exercise transfers to a sporting movement.” Chris Beardsley - author of the book Strength is Specific: The key to optimal strength training for sports

Understanding how a muscle group works during running can help you train more specifically for running which can help you improve your performance. This article will give you 5 key muscle groups to train and how to train them if you want to be a better runner. I will also give you links to example drills but just know there are ways to regress and progress each movement based on your current abilities. 

Muscle Group 1: Calf - Gastroc and Soleus

The calf is the primary driver moving you forward during long-distance running. It makes sense to give this group some attention. Its function during running is simple. It works in plyometric fashion meaning it works like a spring in a fast contraction to propel you forward and off the ground. It also requires a base level of strength and endurance to run well.

To train your calf, you’ll want to do various calf exercises to build endurance and plyometric power. 

These exercises are great accessory drills for runners.

Single leg Soleus Calf Raise and Single leg POGOS

Note - if you can't do 25 single-leg calf raises, you would benefit from doing some calf work before hitting the miles!

Muscle Group 2: Quad

The quads are often misunderstood in their role in running. Gait analysis with EMG insight tells us the quads are most active in running when you first make contact with the ground through the point where your foot is directly under you. This means the quads are absorbing the force of hitting the ground. When you are making that contact, your knee bends, which means your quad is working eccentrically to absorb the forces of running. Eccentrically means the muscles are contracting while lengthening at the same time. This is key to understanding to help you tailor your training specifically for running! Doing the leg extension machine is not likely to translate to improved performance even though it is working your quads because your quads need to be trained to absorb force while lengthening and stabilizing on one leg. 

Drills like the lateral step downs (start without weight, then add weight with a dumbbell/kettlebell first before doing this advanced version with the barbell - Keep the hips level, and chest tall!), 

and these split squats with a fast drop during the eccentric portion are great for runners to train their quads for running. If you are new to strength training, start with the back leg on the ground and no weight. As able, gradually progress to this version. 

Muscle 3: Glute Med

The glute muscles are primary stabilizers of the pelvis on the femur during running. The gluteus medius is the most active glute muscle. Its activity increases right before the leg contacts the ground, and stays elevated through the first half of the time the foot is on the ground. Its primary role is to stabilize at the hip which influences the positions of the knee and foot.

To train the glute med for running, do this 3 way step-up drill, or this weighted marching drill. 

Muscle Group 4: Hip Flexors

Many runners will complain of having tight hip flexors, but then I test the length of their hip flexors and they usually pass with solid range of motion. What causes this? Most of the time, the hip flexors are actually weak, despite being a trained runner. When we strengthen the hip flexors, the tightness improves. The hip flexors are involved in every step and require a high level of endurance.

Check out this banded march and this harder half-kneeling hip flexor lifts for my favorite ways to train the hip flexors for running. 

Muscle Group 5: Core

Ok, so the core isn’t one muscle group but as a unit, it plays a big role in long-distance running. In the core, you have muscles that are more spinal movers, and then you have muscles that act more as spinal stabilizers. The spinal stabilizers are the muscles you want to train, they are the ones resistant to fatigue and assist with postural endurance and force transfer from the lower limb energy. We could write an entire blog post on core function and running and I probably will, but for now, just know it’s crucial to train, especially in the way it functions with running. The biggest key is we are doing exercises that require owning positions in the spine verses moving the spine. We aren’t doing sit-ups here, no amount of six-pack abs is going to provide the core stability that will improve your performance as a runner. 

Instead, try this step-up with weight overhead (you have to keep your ribs and pelvis in a stacked position, own it!) and this side plank with a row!  

Have fun with these drills! Remember, focus on control and hit clean repetitions. It doesn’t do any good to cheat your way through and have sloppy form.

For more running drills to improve your biomechanics and performance as a runner, join our free Facebook group! The Take It Running Club

Go out there and Take It!

Coach Lee