CTS: Adjust These, Run Faster

Run Faster With Less Effort With These Four Adjustments
Adam St. Pierre/CTS Running Coach and Biomechanist

There are many factors involved in running biomechanics, including body weight, limb length, muscle strength, joint range of motion… and everybody is different in these respects. That’s why there is no singular ideal that defines perfect body mechanics. Rather, each individual must find their own ideal biomechanics. Watch any elite marathon and you’ll see many examples of “perfect” biomechanics – Eliud Kipchoge looks like he’s floating! But you’ll also see examples of elite athletes running amazingly fast with seemingly serious biomechanical flaws. Whether you’re elite or just getting started, here are four areas every runner can optimize to run faster with less effort.

Optimizing the four areas below can lead to faster sustainable paces at a given effort level/power output. It may reduce injury risk by reducing the strain on body tissues – which in turn improves performance by minimizing missed/compromised training...

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MapMyRun: Core Work For Runners

The Five-Move Core Workout for Runners
Molly Hurford/MapMyRun, March 22, 2017


A stable core can greatly benefit your running. Building stability in your core helps to improve your running posture so you can navigate trails more easily and build muscle along the way — plus, core stability is a huge factor in injury prevention for runners. One review showed core weakness led to “less efficient movements, compensatory movement patterns, strain, overuse and injury."


Core work doesn’t have to mean long hours in the gym, either: the best core work tends to be done with bodyweight, and you can get a full workout in just a few minutes wherever you are. The key to this training is that, unlike crunches, you’ll target your entire body by actively engaging the muscles. You need to focus on strengthening your core from the inside out. In a recent study on muscular balance, core stability and injury prevention for mid-to-long-distance runners, noted that internal work can help keep your core stable.


Check out these simple, easy-to-master moves and add them to your routine...


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Training Peaks: Functional Training

Functional Training For The Run
Allie Burdick/Training Peaks, April 28 2017

Running was once thought to only be performed in the sagittal plane (forward motion). However, we now know there is a frontal plane movement due to weight shifting from one side to the other, as well as transverse movement through the torso when your shoulder and opposite hip link up. Since strength and stability through all three planes of motion are clearly present, it makes sense to train them equally. This will help your body endure the stress of weekly workouts, create efficient and strong movement patterns, and lessen any imbalances that may lead to injury...

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