Once you have become a strong runner, you may be looking for new ways to improve. You may have learned to keep a cadence of 180 steps per minute. You may have done hill repeats, intervals, repeats, and all kinds of other things to get faster. These are all great and important. Each time you add one of these to your arsenal of workouts, you probably found improvement. After a while, however, those improvements get smaller and smaller. As you read this, you are probably nodding your head because you understand. You have lived this scenario and you are looking to break that pattern.
How do you get to the next level?
- Do effective workouts you have never done.
- Increase your power supply through a change in form.
- Increase your power supply through strength training.
I will blog about the 1 and 3 in future blog posts. For this blog post, I will begin a discussion of #2.
Increase Power through Form
Almost all runners do a good job activating and building our quadriceps. These are the muscles on the front of your upper legs. They are huge and very visible. They are strong. The quadriceps activate to straighten out your legs. They are used in running by landing with bent legs and using the quads to straighten the legs. If you are leaning forward, then this propels you forward.
If you’re a bit more advanced, you may be using your hamstrings. Hamstrings are the muscles on the back side of your upper legs. They are not just on the opposite side from the quadriceps, but they also serve the opposite purpose. They bend your leg. Since the quads propel you by pushing, the hamstrings propel you by pulling.
If you coordinate the quads and the hamstring just right, they can work together to propel you forward. What is missing from this scenario? The glutes, calves, and core. The calves activate to push your foot down. If your foot is behind you on the ground, activating this movement means being propelled forward with a bit more power.
The core includes all of the muscles between your ribcage and your legs, all the way around your body. This includes your lower back, your abdominals, and all of the stabilizing muscles all the way around your midsection. The core muscles hold your position. They allow you to align your body to get the biggest push from your quads, the biggest pull from your hamstrings, and the added push-off from your calves.
Hip Drive: The Key to Next-Level Power
The highest level of coordination that leads to the greatest power, however, does not stop there. The gluteus maximus and minimus can combine to be your number one source of power, exceeding even the mighty quadriceps. When activated, they serve to straighten out the bend at the waist which pulls the upper leg backwards. In this way, they can coordinate with the action of the quads and hamstrings to propel you forward. The motion created by the glutes and stabilizing core is called hip drive. Hip drive requires all of the aforementioned muscles to be coordinated AND the added power of the glutes and nearby hip stabilizing muscles.
Alas, many runners barely activate their glutes. That means minimal hip drive. That means that almost all of us are missing out on reaching our full potential.
Glute activation and proper hip drive the key to attaining
the next level of performance for the vast majority of runners.
In post 2 of this series on Next Level Running, I will address:
- How to activate your glutes
- How to strengthen your glutes
In post 3 of this series on Next Level Running, I will address:
- How to coordinate your muscles to create hip drive
- Full and proper running form
“Train smart, eat well, & enjoy the run!” — P. Mark Taylor