Two weeks ago Holly Dickinson touched on how to know if you're running is good right now using a few tests and what a warmup should look like prior to your run.
Running is often over looked and under looked when it comes to the biomechanics (which is the motions that we perform that makes up the concept of running). For example: During initial contact to mid-stance this is our period for absorption, from mid-stance to toe off this is our period for propulsion (forward movement of the body), from toe off to mid-swing that's where we perform the initial swing, and from mid-swing to initial contact is where we perform the terminal swing. Keep in mind that we need to also consider joint motion such as position of the hip, the knee, the ankle, the feet, and even the torso and arms. We also have to take into consideration muscle activation.
Running is similar to walking in the sense of locomotor activity (movement from one location to the next). However, there are key differences. Remember that just because a person can walk does not mean that a person has the ability to run.
Here are some key differences between running and walking...
1) We Must Have Greater Balance
2) We Must Have Greater Muscular Strength (both in main muscle groups and stabilizing muscles - we are not just running in a straight line, we also have a rotational component)
- This rotational component is closely associated with what's known as a diagonal elastic support mechanism (which is constant diagonal stretch and release that is enabled by the body for counter rotation)
3) We Must Have Greater Joint Range of Movement in our hips, knees, ankles, and feet
Now that we have this in mind let's dive into where your focus should be with your running form and where your focus should be during resistance training with Holly Dickinson.
What would be a focus for improving my running form? How do I practice?
Most runners split their run days up into ~3 running days on average a week (most often). The 3 vary in focus depending on the coaches advice but generally speaking one is a solid paced relatively average distance run for the individual, another is what we call LSD - long slow distance, usually individuals do this on the weekend, and the third is a speed, or hills and form focused day!
The hills and speed usually consist of a very form focused longer warm up with drills and accelerations or “pick ups” to allow you to run on a flat surface at a faster pace than you normally would to RUN WITH FULL ATTENTION” I like to call it, where you’re really zoned in on every stride.
I suggest filming yourself (even better if it's in slow-motion) and watching the footage to see where you may be holding tension, imbalanced or making errors with your running stride phases. Consider filming in front of you along with the side view! If you don’t have a phone handy, a friend that runs, or a coach to give you feedback is so valuable. If it is a friend, have them look for one thing at a time, for example ask them to watch your arm swing only for the stride to check if it’s even right to left or if you’re holding tension in your shoulders.
Here are some great technical warm up drills for you to try: https://www.instagram.com/p/CLCTm8FD5L6/
How do I resistance train/workout for running?
There are many key factors to think about when strength training for runners, oftentimes it is specific per client I see regarding mobility & accessory work dependent on the imbalances and areas of restriction seen during intake or reassessments!
Generally if we look at running in its entirety there are common threads. Specific muscles, patterns and chains being worked that are valuable to compliment during workouts to see impactful crossover from training into running! When I pick exercises for my ACCEL clients there has to be reason and purpose behind the movement being performed for the individuals body and how it cross relates into their running performance, or why do it if it cant be justified (unless it is a dance interval break, dancing is always allowed as active rest in my opinion).
Posterior chain muscular focus is important. The muscles that play a major roll in moving us forward are on the back side of the body (posterior) and as we extend and move the ground under and behind and away from us they are contracting or shortening to do the work. Thinking of challenging glutes, hamstrings & lower leg (gastric & soleus). Often the movements used to describe these movements are; hinge, pull dominant, and triple extension. Triple extension is commonly taught and talked about in olympic lifting and gymnastics is also very relevant for runners. Triple extension refers to the extension of the hips knees and ankles which is where our leg finishes in the running gait cycle before it is picked up and brought through for the next step. Training strides faster paces or even hills along with strength training gives us a stronger extension chain so we can propel with more efficiency for increased pace or incline!
Generally speaking many of us train the anterior side of our bodies as they are the areas we see and the movement patterns we are most aware of working especially when we look in a mirror at the gym and perform the movements. Regardless of this we as a general population are also tighter in the anterior chain and are quad dominant! Generally I advise individuals who have more of a sedentary job or lifestyle but run often to train 2 posterior chain movements to every 1 anterior so we are strengthening posture and promoting overall a healthy human and athlete in one go!
Unilateral strength - When we run we alternate everything from side to side, regarding arm swing and leg cycles! So it is hugely valuable to challenge one limb at a time when we see fit. This allows us to build stability, strength on one side without compensating and using our dominant side (most of us have one) to get us through a bilateral movement. One downside of unilateral training is that it does take a long time if you do the full sets and reps on the right leg and then have to go and do the left leg, so coaching I generally pick a nice balance so that the workouts stay realistic and efficient regarding time.
Oblique sling core work is so important for runners to be doing to maintain a strong core and avoid low back pain especially enduring longer runs.
Although there are many muscle groups involved from head to toe in the oblique sling there are 2 slings we depend on, the posterior or the anterior oblique sling. You can think of these slings as a diagonal muscular connection from the upper body from the shoulders, pecs, and lats on one side of the body across to the contralateral or opposite hip. These forces cross through the core and other surrounding muscles that are responsible for stabilizing the pelvis and allowing proper alignment throughout the lumbopelvic hip complex as a result maintaining a healthy spine as we take force as a runner with every stride. Challenging these slings involve rotational and anti-rotational movements in the gym as well as drills on the track or in warm up before runs asking work to be done across the contralateral extremities both in front and behind the torso!
The biggest mistake I see runners make is working out before or after their runs in the same training session. This is good if you’re training for a Tough Mudder, Spartan Run or other obstacle race type event which specifically has full body strength worked into the running course.
I definitely suggest having a separate session either that day for strength or best yet on a completely separate day if your running schedule allows! This way you are getting the full benefits out of your training and not holding back or risking injury!
Want to know more about running follow Holly and the ACCEL Strength & Conditioning team here https://linktr.ee/accelstrengthconditioning
