Jan 4, 2025
Training Tips by Runzy Director of Coaching Joe McConkey
Running Form that Facilitates Strength Gains
Most runners recognize the value of running on hills and running fast intervals, as variety is what stimulates adaptation and creates a body that is more efficient at race pace. Some runners, however, gain more than others from these types of efforts and much of this disparity stems from biomechanics. Here are a few common biomechanical limitations that inhibit strength and power gains:
Hip flexion
Without enough hip flexion, the ability to easily lift your knee up past parallel, you will not be able to fully develop strength in the quadriceps and glutes, despite the regular hill repeats. Instead, you simply have to take shorter steps, and though these are still difficult (as you are still running uphill), the power and explosive gains in your stride just will not happen to the fullest extent possible.
Hip Extension
Without enough hip extension, the ability to hold your body upright while allowing your leg to extend behind you and still maintain contact with the ground, you will not be able to fully develop strength in the hamstrings (as well as glutes and quads). Though you might be moving your legs fast during your track intervals, the range of motion is so limited that so too will be your adaptations.
Ankle Flexion
Without enough ankle flexion, the ability to easily perform a wall-push calf stretch to around 45 degrees with zero to no stretch in the calves, your stride length may essentially be cut short, forcing you to lift your foot off the ground a bit earlier than ideal. Though you are running fast up a 10% incline, you simply cannot allow the leg to go too far behind you due to this restriction, so the efforts result in limited gains.
The common thread from the above is that having ease of motion through a wide range of motion is a key requirement to fully adapt to fast running. With this optimal range of motion your neural-muscular system can learn to contract powerfully and efficiently even when the muscle is in a slightly lengthened or shortened position from its norm. This more advanced 'functional flexibility' can then open doors to speeds and economy at speeds that were otherwise unattainable.
