Running Science and Running-Specific Strength Training

As I was completing the bibliography for my book Staying With It, I leafed through Owen Anderson’s Running Science.  I bought this book shortly after it was published in 2013 after seeing a promotion by the publisher, Human Kinetics. I have occasionally scanned it for ideas and always come away with things to incorporate in my training.  It is not focused on aging runners (there is just ¾ of a page — out of 600 pages — addressing issues faced by older runners), though Anderson wrote it while in his 60s.

Anderson is a Ph.D. and meticulously documents and references everything he writes, which includes five books on running physiology, form, and run training.  He coaches some Kenyan runners, runs a sport performance business, and has been a race director. Meaning he’s all in. Along the way, he was a competitive (though not elite) runner who tested many of his practices in his own training. 

In Running Science, Anderson has a chapter entitled Running-Specific Strength Training. It describes and illustrates 14 exercises all geared toward increasing the propulsive force during stance, thus expanding stride length, one of the two components of speed (the other being cadence.)  He notes these exercises mimic the biomechanics of running whereas some exercises often done on machines in the gym, such as hamstring curls, do not strengthen the muscles in ways that optimally enhance running gait. The main reason is these exercises do not fully address the stretch-shortening cycle (SSC) which is when force is produced in the stance (foot on the ground) phase of the gait cycle. This is when the body is lifted off the ground and moved forward and, as noted, increases stride length. 

This program, which he suggests be done twice a week, is not for the casual runner.  Clearly it needs to be approached in a progressive way, but once up to speed, appears to take about an hour to go through, though he says splitting it up between days is an option. The issues often faced by older runners (hamstrings, calves, and Achilles) are at least partially addressed by this regimen.

Now that I’ve again browsed Running Science, I’m inclined to read it cover to cover.  There is so much in it that applies to all aged runners. Maybe when my book is published I’ll send Anderson a copy noting his entries in my bibliography and thanking him for his contributions to unraveling the mysteries of running science.