Sadly, having good flexibility and strength does not miraculously result in good running technique. Whilst strength training programs should be as specific as possible nothing quite prepares the body for running like running itself. If your hip stabilizers or core have been your major strength deficit then strengthening these muscle groups will help but unfortunately unless you actually use them during your run your wont be achieving the improvements as effectively as you could.
Forefoot Landing
Running in Place/ Marching on the Spot Landing on the forefoot
Stance Leg Stabilization
Landing on leg and stabilizing through knee/ ankle and hip
Stance Leg Power
straighten leg, push off toe, activate glut
Pelvis and Core and Balance
raising up onto toe with stride action- maintain balance, pelvis stable and aligned
Knee Drive
after foot strike focus on driving knee forward
Stretching for Runners
What is Good Running Technique?
Common Running Injuries
Running Technique Analysis
Strength Training for Running
Specific Strength Training for Running
The following is a generalized program for improving specific deficits in strength. Firstly one needs to assess from analysis of running technique where the weaknesses may lie, then with musculo-skeletal testing of the possible causes, identify if in fact these weakness are apparent. With this information a strength program (along with a stretching regimen) is formulated for each individual. Without working through this process it would be like taking another persons medicine: sometimes counterproductive, unnecessary or conflicting with your specific needs.
Strength Training to Optimise Running Performance
Calves:
Balancing Calf Raises- double leg, single Leg
Quads:
Standing Lunges, Bench Lunges
Hamstrings:
Head on Ball, Single leg bridge
Gluts:
Wall Exercise from weight shift to single leg squat
