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Why Power is Important in Running
Cover more distance in less time!
Before we can dive into the benefits of running power, we need to understand the difference between power and strength.
Strength is the ability of a muscle or group of muscles to exert maximal force against resistance. Whereas power is the ability to exert force rapidly, combining both strength and speed.
What is the Main Benefit of Power for Runners?
The benefit of power for runners is very simple – you cover more distance in less time.
How does this work? Well, the greater the power you put through the floor on each step, the greater the returning force, which propels you up and forward. This is thanks to Newton’s third law of motion: for every action, there is an equal and opposite reaction.
Additional Benefits to Improving your Running Power
There are other benefits, too. Building power helps you to accelerate quicker from a standing start or after a turn, as well as improving the efficiency of your stride mechanics. You also reduce the likelihood of injury by strengthening muscles, tendons and ligaments.
3 Ways to Improve Running Power
Recently this has been an area that I have been working on; mainly by focusing on the below three areas.
#1 – Correct Foot Placement
The ideal foot placement is when the foot is facing straight forwards, underneath your hip on mid foot or forefoot, rather than heel. (A slowed down video of yourself running is an excellent way to identify your foot landing and positioning!)
#2 – Core Engagement
Utilising core muscles while running to provide stability and support through each side. A strong core helps transfer power efficiently from lower body to upper body, contributing to overall running propulsion.
#3 - Drills
Include plyometric movements in your training, as these help to emphasise explosive lower-body movements. Keep rep schemes low and quality high with these initially, to allow the body to adapt and recover.
If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.
Final Thoughts
Good running form, including utilising the power through the floor, can help reduce the risk of injury by ensuring that the body is aligned correctly and absorbing impact forces efficiently. Overall, focusing on generating power through the floor can enhance your running efficiency, speed, and endurance.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
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ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
Before we can dive into the benefits of running power, we need to understand the difference between power and strength.
Strength is the ability of a muscle or group of muscles to exert maximal force against resistance. Whereas power is the ability to exert force rapidly, combining both strength and speed.
What is the Main Benefit of Power for Runners?
The benefit of power for runners is very simple – you cover more distance in less time.
How does this work? Well, the greater the power you put through the floor on each step, the greater the returning force, which propels you up and forward. This is thanks to Newton’s third law of motion: for every action, there is an equal and opposite reaction.
Additional Benefits to Improving your Running Power
There are other benefits, too. Building power helps you to accelerate quicker from a standing start or after a turn, as well as improving the efficiency of your stride mechanics. You also reduce the likelihood of injury by strengthening muscles, tendons and ligaments.
3 Ways to Improve Running Power
Recently this has been an area that I have been working on; mainly by focusing on the below three areas.
#1 – Correct Foot Placement
The ideal foot placement is when the foot is facing straight forwards, underneath your hip on mid foot or forefoot, rather than heel. (A slowed down video of yourself running is an excellent way to identify your foot landing and positioning!)
#2 – Core Engagement
Utilising core muscles while running to provide stability and support through each side. A strong core helps transfer power efficiently from lower body to upper body, contributing to overall running propulsion.
#3 - Drills
Include plyometric movements in your training, as these help to emphasise explosive lower-body movements. Keep rep schemes low and quality high with these initially, to allow the body to adapt and recover.
If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.
Final Thoughts
Good running form, including utilising the power through the floor, can help reduce the risk of injury by ensuring that the body is aligned correctly and absorbing impact forces efficiently. Overall, focusing on generating power through the floor can enhance your running efficiency, speed, and endurance.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Before we can dive into the benefits of running power, we need to understand the difference between power and strength.
Strength is the ability of a muscle or group of muscles to exert maximal force against resistance. Whereas power is the ability to exert force rapidly, combining both strength and speed.
What is the Main Benefit of Power for Runners?
The benefit of power for runners is very simple – you cover more distance in less time.
How does this work? Well, the greater the power you put through the floor on each step, the greater the returning force, which propels you up and forward. This is thanks to Newton’s third law of motion: for every action, there is an equal and opposite reaction.
Additional Benefits to Improving your Running Power
There are other benefits, too. Building power helps you to accelerate quicker from a standing start or after a turn, as well as improving the efficiency of your stride mechanics. You also reduce the likelihood of injury by strengthening muscles, tendons and ligaments.
3 Ways to Improve Running Power
Recently this has been an area that I have been working on; mainly by focusing on the below three areas.
#1 – Correct Foot Placement
The ideal foot placement is when the foot is facing straight forwards, underneath your hip on mid foot or forefoot, rather than heel. (A slowed down video of yourself running is an excellent way to identify your foot landing and positioning!)
#2 – Core Engagement
Utilising core muscles while running to provide stability and support through each side. A strong core helps transfer power efficiently from lower body to upper body, contributing to overall running propulsion.
#3 - Drills
Include plyometric movements in your training, as these help to emphasise explosive lower-body movements. Keep rep schemes low and quality high with these initially, to allow the body to adapt and recover.
If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.
Final Thoughts
Good running form, including utilising the power through the floor, can help reduce the risk of injury by ensuring that the body is aligned correctly and absorbing impact forces efficiently. Overall, focusing on generating power through the floor can enhance your running efficiency, speed, and endurance.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai. This week will be full of festive cheer, as we welcome the 12 days of Christmas Workout.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. This week we tempo for 2024 and 2025. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Group Run
Join us for the last long run of the year!
6:59am start from InnerFight
Arabian Ranches, some options below:
14KM route
https://onthegomap.com/s/rumgtank
17.7KM Route
https://onthegomap.com/s/k0pf9rn7
24.5KM Route
https://onthegomap.com/s/kcfrehfc
Location: InnerFight
Monday:
Strength:
A) Build to a 4min Max Back Squat
B) Build to a Max Sumo Deadlift
Conditioning:
20 back Squat
1 mile Run
Tuesday:
Some work in the machines to get you nice and tired. Mikko
Wednesday:
Christmas Day Workout One Class Only 8 am!
Thursday:
Boxing Day Workout One Class Only 8 am!
Friday:
A Partner workout to end the week with a bang!
ENGINE
Working on longer pacing this week. Can you match the last interval to the first interval whilst maintaining high RPE?
GYMNASTICS
We continue with our focus on pull-ups and variations such as kipping and butterfly. Then we get upside down and look to work on and develop the skill of Handstand push-ups.
HYROX
Rob Jones special 12 days of Christmas endurance strength style. Bring your running shoes.
MOBILITY
Moving on from the previous week, we mainly focused on gaining flexibility. We will now dive into gaining a deeper understanding of why activation & stabilisers around your hips play a crucial role in lower body health & are crucial for the hips not to become tight again.
PURE STRENGTH
Pure strength this week kicks off with a heavy single and some cluster sets on the bench press, along with some tricep accessories and bent-over rows. Wednesday, we have the chance to porgress our loading of the romanian deadlfit as well as hitting some banded zercher good mornings and goblet squats.
WEIGHTLIFTING
This week in weightlifting, we are working up to a heavy single squat clean and then hitting some percentage work in an EMOM.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
The Coffee Run
Our social coffee run which also doubles up as our tempo run! Every week we meet, get the run done and then sit after for a coffee and catch up. Anyone is welcome!
Brief time: 5:54am Start Time: 5:59am
Start Location : Common Grounds
Before we can dive into the benefits of running power, we need to understand the difference between power and strength.
Strength is the ability of a muscle or group of muscles to exert maximal force against resistance. Whereas power is the ability to exert force rapidly, combining both strength and speed.
What is the Main Benefit of Power for Runners?
The benefit of power for runners is very simple – you cover more distance in less time.
How does this work? Well, the greater the power you put through the floor on each step, the greater the returning force, which propels you up and forward. This is thanks to Newton’s third law of motion: for every action, there is an equal and opposite reaction.
Additional Benefits to Improving your Running Power
There are other benefits, too. Building power helps you to accelerate quicker from a standing start or after a turn, as well as improving the efficiency of your stride mechanics. You also reduce the likelihood of injury by strengthening muscles, tendons and ligaments.
3 Ways to Improve Running Power
Recently this has been an area that I have been working on; mainly by focusing on the below three areas.
#1 – Correct Foot Placement
The ideal foot placement is when the foot is facing straight forwards, underneath your hip on mid foot or forefoot, rather than heel. (A slowed down video of yourself running is an excellent way to identify your foot landing and positioning!)
#2 – Core Engagement
Utilising core muscles while running to provide stability and support through each side. A strong core helps transfer power efficiently from lower body to upper body, contributing to overall running propulsion.
#3 - Drills
Include plyometric movements in your training, as these help to emphasise explosive lower-body movements. Keep rep schemes low and quality high with these initially, to allow the body to adapt and recover.
If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.
Final Thoughts
Good running form, including utilising the power through the floor, can help reduce the risk of injury by ensuring that the body is aligned correctly and absorbing impact forces efficiently. Overall, focusing on generating power through the floor can enhance your running efficiency, speed, and endurance.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Before we can dive into the benefits of running power, we need to understand the difference between power and strength.
Strength is the ability of a muscle or group of muscles to exert maximal force against resistance. Whereas power is the ability to exert force rapidly, combining both strength and speed.
What is the Main Benefit of Power for Runners?
The benefit of power for runners is very simple – you cover more distance in less time.
How does this work? Well, the greater the power you put through the floor on each step, the greater the returning force, which propels you up and forward. This is thanks to Newton’s third law of motion: for every action, there is an equal and opposite reaction.
Additional Benefits to Improving your Running Power
There are other benefits, too. Building power helps you to accelerate quicker from a standing start or after a turn, as well as improving the efficiency of your stride mechanics. You also reduce the likelihood of injury by strengthening muscles, tendons and ligaments.
3 Ways to Improve Running Power
Recently this has been an area that I have been working on; mainly by focusing on the below three areas.
#1 – Correct Foot Placement
The ideal foot placement is when the foot is facing straight forwards, underneath your hip on mid foot or forefoot, rather than heel. (A slowed down video of yourself running is an excellent way to identify your foot landing and positioning!)
#2 – Core Engagement
Utilising core muscles while running to provide stability and support through each side. A strong core helps transfer power efficiently from lower body to upper body, contributing to overall running propulsion.
#3 - Drills
Include plyometric movements in your training, as these help to emphasise explosive lower-body movements. Keep rep schemes low and quality high with these initially, to allow the body to adapt and recover.
If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.
Final Thoughts
Good running form, including utilising the power through the floor, can help reduce the risk of injury by ensuring that the body is aligned correctly and absorbing impact forces efficiently. Overall, focusing on generating power through the floor can enhance your running efficiency, speed, and endurance.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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