Chapter 9: Strength & coordination training for runners

The direct and positive relationship between strength & coordination training and better running technique cannot be underestimated.  But you need to get it right to make the most out of the benefits of including strength and coordination training into your regular routine.

Caution: these exercise photographs are provided as additional information to the book.  Do not attempt these without a medical clearance and having read this chapter of the book in detail.
This chapter explains how to choose useful exercises, which muscles to focus on and most importantly how to perform the exercises so they have the most benefit on improving your running technique.

Building correct muscle activation patterns

Bridging – start position

Bridging – finish position

Dynamic single leg bridging – start position

Dynamic single leg bridging – finish position


Prone hip extension – start position

Prone hip extension – finish position

Clam – start position

Clam – finish position

Activation – bum kicks

Activation – single leg stance

Activation – walking high knees

Fast and stable through the hips

Body weight or barbell squats – start/finish position

Body weight or barbell squats – bottom of squat movement

Monster walking – example


Decline single leg squat – bottom of squat movement (front)

Decline single leg squat – bottom of squat movement (side)

Activation – bouncy body weight squats

(to be added)

Activation – forward tilt

Activation – forward tilt progression

Fine tuning for power and speed

Dynamic single leg back extensions – start/finish position

Dynamic single leg back extensions – forward position

Leap onto platform – start position

Leap onto platform – push off with single leg

Leap onto platform – end position

Step-ups – start position

Step-ups – end position

Activations and drills:

Skips with high knees: Drive your knee forward with your glutes and hamstrings as you powerfully launch each skip.

Ground position

Flight phase

Single leg hops: Hop on one leg keeping your knees and hips flexed. Drive forward with your glutes and hamstrings over your whole foot rather than toeing off.

Ground position

Flight phase

Side to side jumps. Jump across a lane marker or a small raised barrier such as a low training hurdle. Leap from side to side firing the glutes.

(to be added)

Squat jumps: Leap straight up in the air from a deep two leg squat position and repeat.

Start/end position

Top of movement



2 Responses to “Chapter 9: Strength & coordination training for runners”

  1. fyarce says:


    Let me tell you that I have been reading you book and putting onto practice the technique change for about 2 and a half months and the results are quite awesome, despite a lot of flaws that I still keep, my times are 25-30% better and my knee and hip pains are now almost just a memory.

    I used to be a heel strike runner with flat feet with all the pronation effects.

    This week I made the next step changing my running shoes to Brooks minimalists models.

    — The only side effect is that I twice hurt my calfs .. any Idea why ? ——

    I am now excited again to run better, faster and longer.

    Regards – Francisco – Guadalajara, Mexico.


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