Why every runner should build their power
“When running, we are only on the ground for about 0.25 of a second,” says Rojas. Which means you want to be able to produce a lot of force, really quickly. A powerful stride comes with major benefits:
1. Faster times
“Speed doesn’t come from faster turnover; speed comes from applying more force down to the ground,” says Rojas. “Power allows runners to generate more force into the ground with each stride, which allows you to cover more distance in less time.”
2. Improved acceleration
Rojas says that building power as a runner allows you to accelerate faster from standing, or after a turn, and gain momentum and achieve faster initial speeds when you run.
3. Efficient stride mechanics
“When runners develop power, they improve their ability to generate force and transfer it through muscles, tendons, and bones effectively,” says Rojas. “This efficiency minimizes energy waste and allows for a smoother and more economical running stride.”
4. Injury prevention
As with regular strength training workouts for runners, strength exercises that improve a runner’s power strengthen the muscles, tendons, and ligaments, which reduces the risk of imbalances and weaknesses that Rojas says can lead to overuse injuries. She adds that power training also improves bone density, which is essential for maintaining skeletal health and preventing stress injuries.
How lacking power in the push-off undercuts your speed
Although all parts of the running stride can become more powerful with effective power training, Rojas says that developing power in the push-off phase of running (also called the propulsive phase) is especially beneficial if you want to maximize your speed. This is the point in the running stride where one foot is leaving the ground at toe-off as you prepare to lift that leg up into the swing phase so that both of your feet are off the ground and you are briefly airborne.
“When the push-off lacks power, the force applied to the ground is insufficient, resulting in a shorter stride,” says Rojas. “A shorter stride length means that the runner covers less ground with each step, leading to a decrease in overall speed.”
Without enough power in the push-off, our feet also spend more time on the ground before we become airborne, reducing both efficiency and speed. And it can also disrupt the transfer of energy through the kinetic chain. This causes "energy leaks" and reduces the effectiveness of each stride, Rojas adds. “This inefficiency hampers speed and overall running performance.” No matter how long you run each day, without enough power, your stride won't have that pop that helps you go fast.
