The King of Running Muscles and how to train it!

About this Video

• Video Title: The King of Running Muscles and how to train it!
• Channel: Fredrik Zillén - Running Technique Specialist
• Speakers: Fredrik Zillén
• Duration: 12:24

Introduction

This video identifies the most important muscle for running power and explains how to train it. Fredrik Zillén, a running technique specialist, uses data from a study on muscle power in running to debunk common misconceptions about which muscles contribute most to running efficiency.

Key Takeaways

• The soleus is the "king" of running muscles: Contrary to popular belief, the soleus muscle, located beneath the gastrocnemius, contributes significantly more power to running than muscles like the gluteus maximus, quads, or hamstrings.
• Muscle power varies with speed: While hip flexors and hamstrings may contribute slightly more power than the soleus at extremely high speeds (32 km/h or faster), this is irrelevant for most runners.
• Ankle power is crucial: 55-60% of running power comes from the plantar flexors (ankle muscles), primarily through energy return from the Achilles tendon, rather than active muscle contraction.
• The soleus acts as an anchor: The soleus muscle's primary role is to resist the pull of the Achilles tendon, allowing for efficient energy return. Strengthening the soleus improves this energy return.
• Effective soleus training: The video suggests seated heel raises, potentially with weights, to isolate and strengthen the soleus, minimizing gastrocnemius involvement.