Why Power is Important in Running

Before we can dive into the benefits of running power, we need to understand the difference between power and strength.

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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.

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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.

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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.

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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.

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#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!)

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#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.

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#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.

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If you are a long distance runner, you might be interested in reading the article Hill Training for Distance Runners.

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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.

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