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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
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
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
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
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
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
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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