​The RUNSTRONG Principles of Training

 
​Runners rely on MOBILITY  to move efficiently. Being able to sustain STABILITY within their range of movement is crucial to reach peak performance. We work to build the STRENGTH necessary to do movement patterns efficiently while increasing the athlete's MUSCLE POWER in order to gain speed. Each of these factors work together in the body's three planes of movement resulting in the peak performance for the runner. 

MOBILITY: Definition: The ability of the neuromusculoskeletal system to move appropriately as demanded by that activity. This includes our nerves, muscles, connective tissues, and skeleton. If we lack mobility of a structure, it will increase the load of neighboring tissues and therefore increase stress to those tissues. This is a recipe for tissue irritation and/or injury. Examples of things to do to increase mobility: Stretching, myofascial release, joint mobilizations, neural glides, foam rolling, trigger point release, etc.

MUSCLE POWER: Definition: The ability of the muscle to recruit the maximum number of fibers in a given unit of time. Running requires on/off phases and therefore muscle power must be addressed when training for running. Examples of things to do in improve power: box jumps, leaping, precise agility drills, quick kicks, etc.

STABILITY: Definition: The ability of the runner to control movement of both arms and legs through their pendulum movement because they are functioning on a stable trunk. There are also stability requirements of other joints while running, but core control is the most familiar. Examples of things to do to increase stability: planks, donkey kicks, Russian twists, bridging progression, etc.

MUSCLE STRENGTH: Definition: The ability of a muscle to exert force to overcome the most resistance in one single effort. This takes the muscle to its maximum recruitment of fibers within that muscle. Examples of things to do to increase strength: medicine ball cleans, hip thrusts, Romanian deadlifts, etc.