For runners, improving performance isn’t just about logging miles—it’s also about building strength in smart, strategic ways. One often-overlooked aspect of strength training is the type of muscle contractions we’re using. Incorporating different types of muscle contractions—concentric, eccentric, and isometric—can play a major role in boosting efficiency, reducing injury risk, and helping you feel stronger through every stride.
Let’s break down what each of these contraction types is, and how they benefit runners.
Concentric Contractions: Building Power and Propulsion
Concentric contractions happen when a muscle shortens while generating force. In running, this occurs when you push off the ground or drive your knee forward during a stride.
Why it matters for runners:
These contractions help develop explosive strength and forward propulsion. Training concentrically can improve your speed, sprint ability, and uphill running power. Exercises like lunges, squats, and step-ups with an emphasis on the lifting phase are great examples.
Eccentric Contractions: Controlling Movement and Absorbing Impact
Eccentric contractions occur when a muscle lengthens under tension—like when you control your descent on a downhill or absorb the landing from a jump.
Why it matters for runners:
Eccentric training improves your ability to absorb force and decelerate safely, which is especially important for preventing overuse injuries such as runner’s knee or hamstring strains. It also strengthens connective tissues and improves muscle resilience. Think slow, controlled lowering in strength exercises, downhill running drills, and Nordic hamstring curls.
Isometric Contractions: Stabilizing and Supporting
Isometric contractions involve generating force without changing the length of the muscle—like when holding a plank, balancing on one leg, or stabilizing yourself on uneven terrain.
Why it matters for runners:
Isometric strength helps improve joint stability, posture control, and form during fatigue. This is especially critical for core, hip, and ankle stability on technical trails or during long efforts. Isometric holds, wall sits, and single-leg balance work are great additions to your routine.
Putting It All Together
Each contraction type plays a unique and essential role in running performance:
- Concentric: Power and propulsion
- Eccentric: Control and injury resistance
- Isometric: Stability and posture
By intentionally training all three, runners can create a more balanced and durable body—one that’s more efficient, injury-resistant, and capable of handling the demands of both the road and the trail.