Seriously, the biggest issue in running is the lack of appreciation for strength/power. Some quick facts;
  • When you hit the floor it is equivalent to 4-5 times your body weight through each foot.
  • The heavier you hit the floor the more likely you are to collapse at the knee and ankle.
  • The more you collapse under the weight the lower and slower you run.

The principles are the same for sprinting, middle distance or long distance, it’s just a slightly lower need for maximum strength the longer the distance. Most people that train longer distance get locked into distance which equates to cardiovascular fitness and forget the strength needs. Lets’ say you weigh 70kg, each foot, leg, hip and lower back takes 280kg of load that the muscles have to absorb and then push against. The stronger you are the more you control the impact, as well as having more push up and forward.

Ever run on a treadmill that measures watts used/produced?

That is an estimation of how much strength/power you are producing. If you watch, the faster you go the more watts the machine states you are producing. So power is needed to go faster! So which muscles should you strengthen first?

  1. Strength in your calves, tibialis anterior (front shin muscles) push you forward but also help you hit the floor with control, whether a sprinter or ultra-marathon runner.
  2. Hamstring strength pushes you forward faster but also stops the knee from bending excessively when you hit the floor.
  3. Quadraceps actually aren’t supposed to do much when you are upright running. They do help a little with the push forward put primary role when running with good technique is to prevent excess knee bend on floor contact again.
  4. Glutes are designed to push you forward, they are vital in enabling you to run quicker over any distance.
  5. Trunk muscles (or core if you want to use the industry abused term) massively depends on whether you are flexible or inflexible. To know which one you are you will need to be tested. If you’re flexible, which can be generally tested by being able to touch your toes, put a sock on whilst standing and scratch the top of your back (with ease), you need to keep enough flexibility to move well, but also increase the stiffness in the muscles that create power when running. If you are inflexible, you need to stretch and mobilise first, whilst strengthening the same muscles.