Core skills in running

Balance

Runners with excellent balance have a lower chance of getting injured when on uneven terrain or when jostled by another runner.

Strength and speed

The shorter the distance, the more critical the leg strength (as indicated in the jump test) and speed become. Strength and speed can make the difference between winning and losing for middle distance runners. They deliver the short bursts needed either to shake off opponents, pick up the pace or close a gap in front.

Speed and strength are also important for sprinting to the finishing line – and for sprinting, in general.

Long distance running

Speed and strength are less critical for marathon runners, who require an optimal rather than maximal development of these core skills. What long distance runners need are more ‘slow twitch’ muscle fibres, that’s to say, muscle fibres which work over a longer period of time.

Runners can convert muscle fibres from ‘fast twitch’ to something approximating ‘slow twitch’ with the right kind of intensive training. (It’s because of this that long distance runners tend to lose their speed and jumping abilities over time).