The time has come for differentiating the different types of runners. Doing this will clear up much confusion in regard to training and the exercises that should be done by the different levels and types of runners.
Understand that all too often runners are misled by the information presented for one type or level of runner thinking that they fall into this category when in reality they do not. As a result it leads to injury or poor progress and even poorer performances.
At the present time there is no distinction between different kinds of runners except possibly for the elite runner. Everyone else falls under the running umbrella. But by knowing the type of runner that you are and then determining the level at which you are performing, you will be able to significantly improve your running.
If you closely examine the information presented in running magazines and on running forums you’ll see that the recommendations apply to all levels of runner, from the good runner to the novice runner. The same holds true in other sports that involve running such as the triathlon.
To make the information more runner specific, it is necessary to define different types of runners according to their technique, which is also a reflection of their physical abilities. Keep in mind that your run is only as good as your technical and physical abilities allow.
Thus at the upper end or highest levels of performance, we see the elite runner who executes the main components of good running technique. This includes an effective ankle pushoff, a powerful knee drive, and a strong pawback, all while maintaining an upright body position.
Just below this level we see the good runner who has a good pushoff, fair knee drive and weak to nonexistent pawback.. This is usually the runner who lands on the heel but may also land midfoot by bending the knee.
A less proficient runner is the runner/jogger who has a weak pushoff, a weak knee drive with the thigh coming forward only about 20 to 30°, no pawback and touchdown on the heel or midfoot. This is probably the largest category of runner. They constitute the bulk of most runners in a marathon who finish in four to six hours.
The next category is the shuffler who instead of having a thigh (knee) drive forward, brings an almost straight (slightly bent at the knee) leg forward accompanied with a weak pushoff and no pawback. Most ultramarathon and marathon runners, especially near the end of a race, exhibit this technique.
Once you identify your technique you should then do exercises that are specific to your technique in order to make your run more efective. In the process you will also be improving your physical abilities to not only help make the necessary changes, but to enhance your running. The more specialized the exercises, especially on the higher levels, the greater will be your improvement. For novices, general fitness exercises will deliver the greatest benefits.
For example, novices will get benefit from doing simple strength exercises for the hips, knees and ankles. This includes standing thigh raises, hip abduction and adduction and half to three-quarter squats and heel raises. High-level runners on the other hand will not get benefit from these exercises. Instead they need more specific exercises such as the knee drive for strength and explosiveness for the hip flexors and pawback for the hip extensors. The exact exercises that are needed depend upon the technique exhibited and if the runner wants to make changes in technique to move up to the next faster, more effective level.
Because the training and exercises can differ so much between the different types of runners, it is not possible at this time to go into great detail. We will present more information as questions are asked and as we present more video analyses of different runners.
For more information on running technique, see the second edition of Explosive Running.