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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
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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