Nov 14, 2024
Training Tips by Runzy Director of Coaching Joe McConkey
Balanced - Front vs Back
Running mechanics involves your entire kinetic chain, including the quadriceps to push and the glutes and hamstrings to pull. Maximizing the power from these seemingly opposing 'push vs pull' muscle groups requires neural-muscular coordination that is uninhibited by hypertension, altered muscle-firing, or overuse. Are you such a runner?
Many amateur runners, in turns out, propel themselves forward with either the front or back of the leg muscles being their dominant force contributor. They are either pushing hard with their quads with little help from the back of their legs or they are pulling down and back into the ground (hams and glutes) with little vertical power (quads). Is there some untapped power available to these runners? Absolutely.
A quick strength-comparison test might give a clear indication of such an 'imbalance'. For example, sit squats (a quad dominant activity) and Romanian deadlifts (hamstring/glute activity) should be close to equal in weight, sets, reps, time to fatigue. Plank (abdominals and quad/hip flexor focused) should feel similar in challenge to reverse planks (lower back and hamstring focused). Are you out of balance with either of these? If so, bringing these exercises to symmetry, by focusing more on the weaker exercise, can be a great first step to building more power and a quicker response in your stride.
