TOUGH CHOICES
The importance of strength in runners.
For a showcase of the muscle build of top-notch speed runners, just watch the Olympic Games. The gold medalists typically have massively toned arms, legs and trunk. This is not a coincidence. Running fast requires strong muscles. While few of us realistically strive to win a gold medal at the Olympics, many of us do desire the ability to run faster. Our goals might be ignited by a road race or a specific sport. No matter what the activity, the importance of strength becomes a factor for all runners wanting to pick up the pace.
Leg strength is important for increased running speed because it is the legs that push the body forward. However, the upper body is also extremely important. The muscles of the biceps, shoulders, chest and back are all crucial for generating momentum that assists in propelling the body forward through forceful arm swinging. Training these muscles for improved strength and power will assist in developing increased speed. The purpose of the powerful arm swing is to generate momentum that can be transferred to the lower body and used for increased forward speed. However, if the trunk (core) is weak and unable to maintain stability during this transfer of momentum, the force generated by the arms will be lost.
Core strength becomes an important element of speed development as it provides a stable link between the upper body and lower body. In order to train the core muscles to do this job of stability, you should perfom exercises that require this job like the plank or resistance movements.
The power needed from the legs comes from an interaction between muscles that cross all of the joints of the lower body. Fast and forceful contractions are required throughout the gait cycle, especially during the middle of the cycle to the point the foot pushes off the ground. Speed is generated and maintained during this part of the cycle. To maximize the power produced by the lower body, the hip, thigh and calf muscles all have to work together. Again, training the muscles in a manner similar to the way in which they will be used is the most efficient method of exercise. Great exercises include squats, lunges, bridges and combination lifts like power cleans.
One especially great exercise that combines the need for strength in the lower body and core is the single leg squat. In order to maintain standing balance during the squat, the core muscles have to provide stability. Likewise, push-ups provide the same kind of demand on the core as the body must be held stiff during the movement. To get you started, we have included some basic exercises. To increase difficulty, add dumbbells, increase speed or switch to one foot for standing exercises. For best results, do 2-3 sets, 2-3 times per week. Your last couple of repetitions of the last set should be difficult to finish.
Keep in mind that to run faster, you have to practice running faster. This means that you have to practice and train yourself by sprinting or faster running depending on your goals.
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