As a Strength and Conditioning professional I am skilled in enhancing the performance of athletes from a range of sports. However, if pushed on one area, I describe myself as a coach specialising in Strength and Conditioning for Runners.
In my previous article, Strength and Conditioning Explained, I discussed what a Strength and Conditioning Coach is. I also explained what a Strength and Conditioning Coach does. In another article, York Strength and Conditioning Coach, I discussed what to look for in a Strength and Conditioning Coach. This article also explains how to choose a Strength and Conditioning Coach. In this article I look more specifically at what working with a Strength and Conditioning Coach for Runners entails.
Strength and Conditioning Coach for Runners
As a Strength and Conditioning Coach for Runners, I possess a strong understanding of Physiological and Biomechanical characteristics that underpin running performance. To an extent, this does depend on the event an athlete is training for. For example, a 100m sprinter has a distinct acceleration phase and a distinct maximum speed phase. The biomechanical characteristics of these two phases are quite different. By comparison, a middle or long distance runner does not have a distinct acceleration phase with separate biomechanical considerations. However, even within endurance running, the biomechanics of running during a 10,000m track race will be significantly different from that of a gruelling 10Km cross country race. An even bigger shift in running biomechanics will be seen if we consider disciplines such as fell and mountain running.
As such, the first thing that needs to be done when working with a new runner is a Needs Analysis. This should include both an event analysis and an athlete analysis.
Needs Analysis
The Event Analysis is important, since the exact movement patterns that require strengthening and the exact strength qualities that require developing will vary depending on the running event. The best way to illustrate this point will be through using a few select examples.
In the 100m Sprint we can broadly break the event down into the acceleration phase and the maximum speed phase. The acceleration phase is characterised by a significant forward lean, the production of very large horizontal ground reaction forces and slightly longer ground contact times. The maximum speed phase is characterised by an upright running posture, the production of very large vertical ground reaction forces (and much smaller horizontal forces) and shorter ground contact times. All of these characteristics have important consequences regarding how to optimise strength development for performance improvements on the track.
Factors such as body position, and direction of force production have implications in terms of the nature of the movement patterns involved. The differing ground contact times also have important implications in terms of exactly how the forces are produced. Shorter ground contact times are associated with more force being produced through eccentric muscle contraction and through stretch shortening cycle activity. Longer ground contact times allow more force to be produced through concentric muscle contractions.
Middle and Long Distance Running
As a result of these differences, a wide range of techniques and methods need to be employed in order to develop the complete strength profile that is necessary for elite level sprinting. By contrast, a middle distance track runner does not need to develop the strength parameters associated with an acceleration phase, and so (arguably), there is a slightly less diverse range of strength training methods that may be needed for the middle distance runner.
However, once we move across to multi-terrain disciplines such as cross country running and mountain running, the diverse range of underfoot conditions, along with changes in gradient and additional factors such as twists and turns require additional strength qualities to be developed that are perhaps not needed for the track.
So, the first step of an event analysis is critical in order to ensure the needs of the runners specific event are being catered for. Not all running is the same!
Athlete Analysis
Whilst the event analysis is a great start, it is not enough to stop there. The unique history of each athlete as an individual is just as important a consideration. What strength training have they previously done? What injury history do they have? Are there any issues with their running technique that could be addressed through implementing a certain type of strength training protocol? These are just a few of the factors that would influence the specifics of a runners strength training programme beyond the information gathered form the event analysis.
Strength Training for Runners
We have examined the initial process that determines the specific protocols that will be used.
Let’s work through an example now, in order to give you an idea of what the end product might look like.
We shall now take a look at the type of Strength and Conditioning training to be implemented to address the needs of a 100m sprinter. As already mentioned, we have two distinct phases of the 100m Sprint – the acceleration phase and the maximum speed phase. Technically, there are actually four phases of the race (the start, and a speed endurance phase at the end). However, the technical differences between the maximum speed phase and the speed endurance phase are very subtle. Therefore, consideration of just the acceleration and maximum speed phase will cover the majority of the strength requirements of sprinters.
Strength Training for the Acceleration Phase
Let’s look at strength development for the acceleration phase of the sprint. We are looking at developing high levels of concentric strength and power. This is done through a full triple extension movement pattern through the hip, knee and ankle joints. The reason for the emphasis on concentric strength development is two-fold:
- Body positioning
- Longer ground contact times associated with the acceleration phase of the sprint.
With regard to body positioning, there is a strong forward lean associated with the early acceleration phase. This results in the point of ground contact occurring whilst the hip, knee and ankle joint are all in a high degree of flexion. The longer ground contact time means that there is a sufficient duration to allow for the hip, knee and ankle joints to work through a large range of motion. Indeed, elite level sprinters will achieve full triple extension during ground contact when in the acceleration phase of the sprint.
In terms of exercise selection, this means that the Olympic Lifts (and derivatives) are appropriate. Heavy Cleans performed from the ground involve the necessary large range of motion. The initial pull involves high levels of force and power to be produced through concentric muscle contraction. Additionally, the completion of the second pull, if executed well, involves full triple extension of the hip, knee and ankle joints. This addresses all of the necessary strength qualities for the acceleration phase.
Strength Training for the Maximum Speed Phase
Let’s now look at the development of strength qualities for the maximum speed phase of the sprint. The upright body and shorter ground contact result in less movement through the hip, knee and ankle during ground contact. In particular, world class sprinters, when running at top speed, do not achieve full triple extension during ground contact. Specifically, the knee and ankle joints require the quality of stiffness to be trained in order to maximise top speed. In contrast, the hip joint still does produce significant amounts of power during maximum speed sprinting.
So, a more multi-faceted approach is needed to optimise the strength qualities for maximum speed sprinting.
To develop the hip power that is still necessary for maximum speed sprinting, Barbell Hip Thrusts are an effective choice. In terms of developing strength and stiffness through the knee joint, quarter squats can be effective. The smaller range of motion associated with quarter squats has dual benefits.
- Placing a proportionally greater load through the knee joint
- Replicating the limited range of motion seen during ground contact when sprinting at maximum speed.
However, neither of these exercises are particularly effective in placing load through the ankle joint. Additional plyometric type exercises are recommended in order to train the necessary stiffness in the ankle joint.
Jump Squats
It is convenient to think of the acceleration phase and the maximum speed phase as two distinct and separate entities. There is of course a transitionary period between the two phases. In this same light, it would seem logical that there might be certain additional exercises that we can employ to bridge the gap between the two phases.
In particular, I would recommend the use of jump squats for this purpose. Jump Squats are known to be an effective exercise for power production. As with Olympic Lifts, it is possible to produce high levels of force and power while achieving full triple extension of the hip, knee and ankle joints. The overall range of motion is likely to be less with jump squats. There will also be more reliance on stretch shortening cycle activity. Both of these factors make jump squats a suitable choice with regard to transitioning between training the qualities needed for the acceleration phase vs training the qualities needed for the maximum speed phase. We can also modify the Olympic Lifts to achieve a similar effect. A simple example of how we might do this is to perform a set of hang cleans instead of performing cleans from the ground.
Squats for Runners
As an additional note, whilst I mentioned above the potential benefits to be gained from using quarter squats to develop knee stiffness; I would also like to make a case for using full squats within the training programme as well. This is due to the nature of the sprint start from blocks. High levels of concentric strength are needed to explode outwards from this static start position. Not only that, but the crouched nature of the sprint start means that force must be produced through a very large range of motion.
Full range of motion heavy back squat seems like the most appropriate way to develop the strength required for an impressive sprint start. Not only that, but full squats will also serve well to provide an appropriate base of strength upon which to then develop power when using the Olympic lifts that we have already made a case for.
Strength and Conditioning Coach for Runners
So the next question must relate to how do we organise the above information within the context of an annual training programme.
We can answer this from both a micro-perspective (eg. organising a training week). We can also do so from a macro-perspective (varying the training over the course of a year). It is imperative to do both.
When looking at how to organise a training week, the number one rule is that sprint sessions on the track are always the priority. Strength training in the gym must not take away from the quality that can be achieved in the sprint sessions on the track. So, to ensure athletes are fresh for their track sessions, a good mantra is ‘track first, weights second’. Depending on the schedule of the athlete, this could mean a track session in the morning and a weights session later that same day, in the afternoon. Alternatively it could mean a track session on a Monday and a weights session on a Tuesday.
Short to Long Periodisation
In terms of the whole training year, many world class sprinters utilise a short to long training programme. This means that early on in the training year, they focus on training sprint starts and short accelerations. As the training year progresses, they extend the length of their sprint work to include longer acceleration work and then eventually maximum speed work.
As such, in my opinion, it makes sense for the strength development work to follow the same pattern.
I would recommend Full Squats and Full Olympic Lifts as an area of emphasis early on within the training year. This work will complement the start practice and short accelerations being performed at this stage. As we move into the longer acceleration work, we can consider this a transitionary phase. As such, this is a time to incorporate squat jumps and derivatives of the Olympic Lifts (eg. hang cleans) into the programme. Later on in the training year would be the time for partial squat and plyometric training methods.
Strength and Conditioning Technique for Runners
These recommendations make the assumption that the athlete has a high level of technical competence in the above lifts. If an athlete is struggling to master correct technique for a lift, there are always alternatives that can be used. Likewise, if a certain exercise seems to aggravate a particular niggle an athlete has or seems to create niggles or injuries with an athlete. In this scenario it should always be swapped out for an alternative exercise. In essence, what we have worked through here is the end result of the event analysis. But once we have factored in the athlete analysis as well, the overall training programme could actually look quite different.
The individualisation element of the programme is absolutely integral. We need to be wary of a one size fits all approach to training. If you do need help in making your programme individual to you, then please do get in touch.
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Tim Egerton
The EGG
Egerton’s Garage Gym
Foxwood Personal training, York