Episode 25 - How to Improve Running Economy: Springy Strides and Effective Techniques

Episode Summary:

In this episode, Alison discusses strategies to improve running efficiency by developing a "springy" stride. She highlights research showing how simple exercises like jump roping or pogos can improve running economy by training the lower limbs to act like springs, especially through the Achilles. Alison goes on to explain how to further enhance springiness by incorporating hip extension, dynamic yielding, and propulsion exercises, which are part of her "Strong and Stable" program for female runners. These exercises focus on using reciprocal motion at the hips, improving force absorption during mid-stance, and maximizing power during toe-off for a more powerful stride.

Key Takeaways:

• Springy Stride and Running Economy: Alison discusses how exercises like jump roping or pogos (jumping in place) can improve running economy by training the Achilles and lower limbs to act as springs, with research supporting their effectiveness.
• Hip Extension and Knee Extension: A key skill for improving springiness is learning to extend the hip before the knee during running, which maximizes the efficiency of energy return and supports the Achilles' movement.
• Dynamic Rotation at the Hips: Alison highlights the role of reciprocal rotation at the hips (internal and external rotation) in storing and releasing energy during running, helping to optimize power and springiness in each stride.
• Dynamic Yielding and Propulsion Exercises: To enhance running form, Alison recommends dynamic exercises like split squats and rear foot elevated split squats to build strength and control in mid-stance, followed by efficient propulsion through the hip and knee extension. These exercises are part of her "Strong and Stable" program, designed for female runners.
  
  

Time Stamps:

[00:00] - Introduction to the Podcast and Today's Topic

[02:48] - Jump Roping and Pogos: A Simple Yet Effective Exercise

[10:01] - Progressive Training and Study Insights 

[14:24] - Hip Extension Before Knee Extension 

[18:40] - Dynamic Rotation at the Hips 

[28:01] - Dynamic Yielding and Propulsion Exercises

Resources Mentioned:

• Links to Studies Mentioned:
• https://doi.org/10.1080/14763141.2023.2200403 
• https://doi.org/10.1123/ijspp.2019-0529 
• Strong & Stable: The Ultimate Hip Strengthening Program for Female Runners
  
  

Quotes:

1. On improving running mechanics:
   "It's a skill that sometimes requires practice... Hip extension before knee extension is a skill that we can train and it will actually directly influence the springiness and the effectiveness of these pogos or this jump roping too."
   
2. On the importance of dynamic movement:
   "Doing this part really well [mid stance] can go a really long way... we put the most force into the ground and where the ground puts the most force into you."
   
   

Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!