Does a Stronger Runner Always Mean a Better Runner?
Updated: Sep 1
When it comes to improving running mechanics, a common approach includes strengthening the weak muscles involved in poor mechanics… aka someone might strengthen the weak muscles and assume their form will fix itself…
But is it really that simple??
A study published in the Journal of Orthopaedic & Sports Physical Therapy looked at whether or not a hip strengthening program could change running mechanics in runners who demonstrated excessive hip adduction (meaning the knees collapse inward while running; to learn more about collapsing mechanics click here).
The Study
Researchers studied a group of 20 female runners and divided them into two groups:
🏋️ Strength Training group: Completed a 6-week hip strengthening program focused on the hip abductors and external rotators.
🏃 Control group: Continued their normal training without the strengthening program.
BOTH groups participated in the same running program; the only difference was the addition of a hip-strengthening program of the “training group.”
Researchers measured changes in:
Hip strength
Single-leg squat mechanics
Running mechanics
The Results
The runners who completed the strength program did get stronger — In fact, they significantly improved their hip strength!
They also improved movement efficiency during single-leg squats:
✅ Less hip adduction ✅ Less hip internal rotation ✅ Better pelvic control
But here’s the catch…
NO changes occurred in their actual running mechanics!!
So NEITHER group (including the strength-training group) showed any significant improvements in their running mechanics!
The Conclusion
This study determined an important concept:
Strength is important, but strength alone does NOT automatically change mechanics.
The researchers reported that while a hip strength training plan did in fact improve hip strength, it did NOT significantly improve collapsing mechanics in this group of female runners.
These results suggest that specific form training would likely need to be included (i.e. gait analysis with feedback, running cues, drills, etc.)
So in order to improve running mechanics, you need more than just strength training…
And that’s where we come in!
At AWAKEN, we look at the ROOT CAUSE of the issue, not just the issue itself.
Our 3D Running Analysis service is one-of-a-kind and provides our clients with an objective, visual representation of their running form allowing us to determine the root cause of injuries and inefficiencies!
If you’re interested in learning more about our 3-Dimensional running gait analysis service, review this recent blog post to read all about what to expect!
Let’s get after it and AWAKEN YOUR POTENTIAL!
Reference:
Willy, R. W.; Davis, I. S. The Effect of a Hip-Strengthening Program on Mechanics During Running and During a Single-Leg Squat. Journal of Orthopaedic & Sports Physical Therapy 2011, 41 (9), 625–632.
Written by Mackenzie Lowe and Dr. Gregory Lowe, PT, DPT, OCS, FAAOMPT, cert. MDT, CSCS, RRSC
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