WHAT KIND OF STRENGTH DO WE NEED IN RUNNING?

December 07, 2004

WHAT KIND OF STRENGTH DO WE NEED IN RUNNING?

If the question “Do we need strength in running?” is not a question anymore, then the question, “What kind of strength we need there?” is still unclear. That is why I would like to discuss this topic in a short description of the logic of strength exercise use in running.

It is no secret that muscle strength is necessary in running to provide for the body’s ability to interact with the ground while the body moves from one support to the other. During support time gravity manifests itself as the body weight and muscles provide for its ability to interact with the ground.

So how precisely muscles are developed according to the body’s needs of interaction, so good and efficient the interaction is. Certainly, we have also to take into account the skill of interaction as well, that is the skill of using muscular efforts and all other forces for this matter.

What are the main requirements for this interaction, and what kind of strength they require in order to meet these requirements? In Pose Method we distinguish three major types of strength and their corresponding exercises providing for the required level of skill of interaction with the ground. The first is hip strength, the second - hamstring strength and the third - muscle elasticity.

Why do we choose these types of strength and these exercises to develop it? The answer is directly related to the Pose Method technique. The performance of three major elements of Pose Method technique: the running Pose, falling (leaning) forward from the Pose and pulling the support foot from the ground depend on how much this specific strength is developed.

Hips strength provides for a very efficient falling forward, because it allows us to keep the upper and low body well-connected as one unit and therefore, fall forward faster. Hips exercises should be included in the training routine at least once a week, 4 to 6 different exercises according to your ability, with 10 to 20 reps in one set after the main training part.

Hamstring strength is responsible for pulling the support foot from the ground, when the body ends its contact with the ground, and brings the foot under the hips in time for the next support, in order to start falling again. If hamstring strength is not developed enough, the support foot and the whole leg would be lagging behind until the next support and the body would not fall forward.

Consequently it would lead to reducing stride frequency and speed of running. The late, not on time, pull of the support foot from the ground in sprint causes a hamstring injury. Exercises for hamstring strength development should be used at least once a week as well, with 10 to 20 reps in one set and up to 3-5 sets in one training session. It could be done as a main session together with other strength exercises, or after running training.

Muscle elasticity or springiness is the ability of muscles to quickly return to the length previous to impact. The other name of it is stretch-shortening reflex. Elasticity, by many scientific researches data, provides for a quick interaction with the support and reduces oxygen consumption and energy expenditures during running. Elastic condition is achieved by keeping the body in the S-like shape on support, or in layman terms, by keeping the knee bent and never straightened and maintaining the support time short. The latter is related to high (over 180 steps per minute) stride frequency, executed by pulling the support foot from the ground on time.

Elasticity exercises are simply jumping exercises. There is a great variety of them, but most accessible for beginners would be jumps in place on two legs, with ropes or light weights of your choice according to your level. Jumps could be done twice a week after the main running session. The number of reps would vary from 10 to 30 and more, depending on the type of jumps. Sets would depend on your level of preparedness.

As you see, all these different types of strength, in the final account, are providing for one thing - the runner’s ability to fall forward more efficiently. You can find all of these exercises in our books “The Pose Method of Running” and “Strength Conditioning: Hamstring and Hips exercises”.

Dr. Romanov

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Comments

I am a 24 year old triathlete and I would like very much to get an understanding of what exercises and stretches are most beneficial for pose running.
at the moment i run twice per week, once for 1 hour on hills medium to hard effort and once on the track doing fartleck sessions. I am about to embark on a six week speed sessions routine consisting of 8 to 12 400m reps at fast speed. and on a different day 8 to 12 reps at pace speed. my 5 k race time is around 17 minutes, is pose running for me and will i get benefits within the next 4 to 5 months? thank you dr

Posted by: david doherty at February 14, 2005 07:53 AM

I have a athlete whose good but towards the end of the race, 10 meters. his arms and shoulders are whole over the place.
What sort drill can I use to imporve? I started the down hill and work aliitle bit any suggestions

Posted by: Geoffrey Gideon at February 9, 2005 11:45 PM

will all these points you mention will make a person faster? if not how can a person run faster? like decreasing the 40 yard dash for example?

Posted by: alfred at January 20, 2005 09:56 AM

Hello Dr. Romanov,

thank you for your quick reply.
Maybe we should move this discussion to the message board, this is a very interesting topic.
I'll open a thread there tomorrow, it's too late now here in Germany - I've to go to the gym tomorrow morning for my strength training :-)

Posted by: Florian at December 7, 2004 06:08 PM

Dear Florian,
I am pleased to see your knowledgible comments and questions about strength development. When we are talking about hamstrings strength development for running, we have to understand that we need to develop all range of functions of muscular contractions serving the necessary movement of the body. This would include concentric, eccentric and isometric regimes with different requirements for fast and slow running. Certainly, it is necessary to develop the muscles' reaction to the stimuli, and intra- and intermuscular coordination as well, in order to meet different requirements for running. It all depends on what our goal is, so we should decide on that first and then bring in the necessary regimes and exercises into our training.
At the beginners level we need just to activate hamstrings in such a simple exercise as a knee flexion. And then, moving to the higher level, we should develop their more sophisticated abilities, which would fit our needs in running. The main logic is to bring muscles' development closer to the functional needs of running, whatever we going to do: sprint or long distance running.
Respectfully,
Dr.Romanov

Posted by: Dr.Romanov at December 7, 2004 04:36 PM

Hello Dr. Romanov,

I just read your recent article about strength training and this brought a question to my mind I was thinking about a few weeks ago.

What kind of strength training do you suggest for the harmstring muscles? I'm not really sure about the English terms, so I try to describe what I mean:

Should we focus on a strength training for developing quickness? (that would mean 3-5 sets with long pauses, about 8-10 reps per set, medium load and maximum speed of movement)

If this is useful for running, I would also do some maximum strength training first (intramuscular coordination training, about 5 reps with maximum load and long pauses between the sets for a full recovery of the creatine-phosphate depots), because as far as I know the strength ability associated with quickness is largely determined by your maximum strength ability.

What do you think about this? How should the strength training (especially for the harmstrings) be structured in terms of intensity (load, speed of movement)?

Thanks a lot,
Florian.

Posted by: Florian Kugler at December 7, 2004 08:48 AM