Episode 43 - Running Performance Is Built From the Ground Up—Literally and Figuratively

Episode Summary:

In this episode, host Alison dives into the science and strategy behind building running performance “from the ground up”—both literally and figuratively. She explains how consistent, progressive training lays the foundation for long-term gains, while strength, coordination, and tendon health help the body store and transform energy through ground reaction forces. By breaking down key movement skills—like posture alignment, single-leg stability, rotational control, and proper hip-to-knee extension—Alison shows how strength training, especially with plyometrics and isometrics, can improve running efficiency and reduce injury risk. With a blend of physics, physiology, and practical coaching, this episode makes a compelling case for training your relationship with the ground so you can run stronger—and fly.

Key Takeaways:

• Running performance is built from the ground up – both figuratively through consistent, progressive training and literally through how your body interacts with the ground to generate forward motion.
• Ground reaction forces are essential – rather than avoiding impact, runners should train to absorb, store, and reuse these forces efficiently using proper strength and biomechanics.
• Energy transfer drives efficiency – running relies on converting chemical energy (from food) and potential energy (from gravity and movement) into kinetic energy, and improving this transfer enhances running economy.
• Strength training supports better mechanics – specific movement skills like posture alignment, single-leg stability, rotational control, and hip-to-knee extension improve energy storage and release.
• Healthy tendons are key to energy return – tendons act like springs, and a mix of plyometric and isometric exercises helps maintain their strength, stiffness, and suppleness for optimal performance.

Time Stamps:

[00:00] - Introduction

[01:28] - Figurative Foundations of Running Performance

[04:00] - Energy Systems and Running Economy

[07:09] - Ground Reaction Forces and Biomechanics

[13:00] - Strength Training and Key Movement Skills

[17:36] - Tendon Health and Episode Wrap-Up

Quotes:

• “If you want to learn to fly, you need to trust your relationship with the ground.”
  
  
• “You can’t skip steps and expect to make progress.”
  
  
• “Ground reaction forces and gravity are not the enemy with running. We can actually use them.”

Follow Along Between Episodes on Instagram and if you enjoyed this episode please give a share and tag me in your stories!