The Key to Stronger, Faster Running: Eccentric Training
As runners, we often focus on the miles we log, the pace we maintain, and the strength we build. However, there's one crucial aspect of training that is often overlooked but can make a significant difference in our performance: eccentric training! In this blog, we'll explore what eccentric training is, why it's important for runners, and two exercises you can incorporate into your routine to reap its benefits.
What is Eccentric Training?
Eccentric training is a type of muscle contraction that occurs when a muscle lengthens under load. This is in contrast to concentric contractions, where the muscle shortens under load (such as when lifting a weight). During eccentric contractions, the muscle fibers are actively lengthening while producing force, which is particularly beneficial for runners.
Why is Eccentric Training Important for Runners?
When we run, our muscles eccentrically contract as we absorb the force of the surface we’re running on as we land. Our muscles lengthen as our foot hits the ground, and shorten when we push off with that same leg. Eccentric training helps improve muscle strength, power, and endurance, which are all essential for running performance. Here are some key benefits of eccentric training for runners:
1. Injury Prevention: Eccentric training helps strengthen muscles, tendons, and ligaments, reducing the risk of injuries such as strains and tears, which are common among runners.
2. Improved Running Economy: Eccentric training can enhance the ability of muscles to absorb and store energy, leading to more efficient running.
3. Increased Power and Speed: Stronger muscles, especially in the eccentric phase, can generate more power and speed during running.
4. Better Muscle Balance: Eccentric training helps maintain a balance between the eccentric and concentric strength of muscles, which is important for overall muscle health and function.
Here are two effective eccentric exercises that runners can incorporate into their training routine:
1. Bulgarian Split Squats
Stand facing away from a bench or elevated surface, with one foot resting on the bench behind you.
Lower your body into a lunge position, keeping your front knee aligned with your ankle.
Slowly lower your body until your back knee nearly touches the ground, focusing on the lowering (eccentric) phase.
Push through your front heel to return to the starting position.
Perform 3 sets of 8-12 reps on each leg.
2. Nordic Hamstring Curls
Kneel on a soft surface with your feet secured under a stable surface or have a partner hold your ankles.
Slowly lower your upper body toward the ground, keeping your back straight and hips extended.
Use your hamstrings to control the descent, focusing on the eccentric phase.
Push yourself back up to the starting position using your hands for assistance if needed.
Perform 3 sets of 6-10 reps.
The split squats are excellent for eccentric QUAD strength and the nordics work the HAMSTRING eccentrically. Incorporating these exercises into your training routine can help you become a stronger, more efficient runner. Remember to start gradually and listen to your body to avoid overtraining. Happy running!