The core message of this article is that the seemingly effortless speed of elite runners stems from trainable biomechanics, not innate magic. Recreational runners can improve their own efficiency, speed, and economy by adopting techniques used by professionals.
Strengthen Calves for Propulsion
The primary difference highlighted is that elite runners generate most of their forward and upward force from their calf muscles (gastrocnemius and soleus) via the ankle. In contrast, many recreational runners are quad-dominant, which can create a braking force and is less efficient. Strengthening calves through exercises like calf raises can shift this power dynamic for better propulsion.
Minimize Ground Contact Time
Elite runners apply greater force to the ground in less time. A common issue for amateurs is a “spongy” running form with excessive knee and ankle bending, which increases ground contact time and wastes energy. The solution is to shorten stride length and increase cadence, aiming to land with your foot more directly under your body, similar to bouncing on a pogo stick.
Develop a “Springy” Stride
Muscles and tendons act like springs, storing and releasing energy. Elite runners exhibit a “springier” style due to superior ankle stiffness, which maximizes energy return. A less stiff or “floppy” ankle absorbs shock rather than propelling you forward. Incorporating plyometric exercises, such as pogo jumps, can effectively increase tendon stiffness and improve this spring-like quality.
Spend More Time in the Air
The culmination of these mechanical improvements—stronger calves, quicker ground contact, and a springy stride—results in a longer “flight time” when neither foot is on the ground. Studies show this prolonged aerial phase is a key differentiator between elite and recreational runners, even at the same speed. Consistent training, both through strength work and running drills, is essential to develop these efficient mechanics.
Mentoring question
After reading about the importance of calf strength and a ‘springy’ stride, what’s one specific exercise or form adjustment you could incorporate into your next training week to improve your running efficiency?
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