2 min Published: 14.11.18 — 20.52 Updated: 4 years ago- I tend to run a bit up and down, and that is not exactly optimal for a sprinter.So I need to get a little better at getting my forces to work even more straight ahead, explains Emma Hagen Dihr.The 19-year-old from Kristiansand is studying nutrition at the University of Agder, but in her spare time she is a sprinter in Kristiansand's Sports Association.Currently, the 100 meter sprint is 12.48, and to become even faster she needs to refine her running technique.One way to do that is resistance running as a regular part of your training.In consultation with trainer Svend Tore Breilid, the plan for the winter half-year is to run weekly with the ten kilo sled in tow, over stretches of around 30-40 metres.- The idea is that the resistance from the sled should make it easier for me to have time to think about a more powerful knee lift and a rougher use of the arms.So far, I think the training seems very effective, and it's incredibly fun when, after several sled runs, you take it off and run without it.Then I almost get a feeling of flying, says Dihr.There are many reasons why the experts believe that most runners should include resistance running in their training.One reason is that it strengthens the muscles you use while running, i.e. the muscles that receive the body weight during the landing when you run and extend the leg in the hip, knee and ankle joints.It can also be a great way to create variety in training.- Another important reason is that it provides a good opportunity to improve running technique.Because when we run with resistance, we have a slower speed and can focus more on the correct technique, says Eystein Enoksen, professor of exercise science at the Norwegian College of Sports.Olav Magne Tveitå, former national team coach in athletics and now training instructor at Otrahallen training center, points out the same.Resistance running causes the ground contact and the hover time in the running stage to be longer.- This means that there are good conditions for working on the technique and you get more time to complete the running wheel, he explains and adds that it is therefore common for many to run better technically when they run with resistance.The prerequisite is that the weight of the weights is not too great.- Longer contact with the ground also often means that the risk of injury is less than under normal conditions.You get a good muscular load and at the same time a lower risk of injury, says Tveitå.There is no optimal running technique that applies to absolutely everyone, technique will be influenced by different, individual conditions.But in rough terms, optimal running technique is about getting as much power as possible straight forward.If you put your foot too far in front of the body's center of gravity, a lot of force will go down into the ground and create a boom.Lateral movements can also contribute to a loss of speed.Tveitå points out that a good basic rule is that the shoulder axis should be as still as possible when running.Good movement in the hip area, on the other hand, will be beneficial, not least in view of getting a large running wheel.There are many ways to train with resistance, here are some examples:Heavy exercises to train the acceleration phase of the race1. Running with a sled with resistance up to 10-25 kg x 5-10 repetitions, break for 4 minutes.2. Running with car tires in tow, you can also put stones in the rim to increase resistance.3. Running with a weight vest - preferably a 5-10 kilo vest.4. Running with a harness where someone is holding back.Lighter exercises to improve running technique in the upright phase1. Running uphill (steep) to improve technique in endurance, for example 10x200 meters with a break of 2 minutes between each run.2. Running into a strong headwind, for example 10x100 meters with a break between each run of 1 minute.3. Running in loose sand (e.g. beach dunes), 30 second run with 30 second rest x 20.4. Running in loose snow - snow pulsing.5. Running on cross-country skis uphill.6. Running in wet bog, think about lifting your knees.7. Running with ankle weights and/or wrist weights, where you think about lifting your knees and arms.8. Running with a bottle of water in each hand to train arm swing.- Think big movements when you run, be the most upright version of yourself!The faster you run, the more natural it is that you come up on the ball of your toes.Similarly, with faster intervals you will benefit from a higher knee lift than with, for example, a long ride.Some believe that the body itself finds the most appropriate technique if you run a lot.Specifically, resistance running is about running where the conditions are tougher than normal.If it's too weird to do training where you run with a parachute or pull a sled, weight plate, tire or chain behind you, you can also look at downhill running as a resistance run, says Tveitå.- But while uphill running puts a greater strain on your calves and front thighs, resistance running is more like track running.In the acceleration phase, you will use the front and back thighs to roughly the same extent.When you come up at high speed, it becomes more the back of the thigh.The more bent the knee you have in the ice patch, the more you will use the front side.Therefore, you can vary the weight slightly depending on which muscles you want to stimulate, he explains.For most people, heavier weights will be from 10 kilos and upwards.This is usually best suited for short distances of up to 20–30 metres.With light weights down to 2.5 kilos, you can run longer distances.The expert advises that approximately 90 percent of the running training of active runners should contain normal conditions.If you exaggerate the resistance running, there is a danger that you will accustom your body to too much ground contact, which will not be beneficial for a sprinter.For exercisers, there is little danger in increasing the content.Tveitå believes that a suitable training session for most people could be, for example, running 10 x 100 meters with five kilos of resistance, with a break of two minutes.Another example is a session where you run 10x20-30 meters with 10 kilos of resistance.Then you especially train the start and the acceleration phase of the race.- A funny thing about resistance training is that several people at different levels can run together and reach the same finish line.You just adjust the resistance of each individual, he says. (Terms) Copyright Dagens Næringsliv AS and/or our suppliers.We would like you to share our cases using links, which lead directly to our pages.Copying or other forms of use of all or part of the content may only take place with written permission or as permitted by law.For further terms see here.Dagens Næringsliv is Norway's leading business newspaper.Since 1890, we have been first with news about the industries, companies and people who shape society.We provide you with knowledge, inspiration and a basis for good choices.Dagens Næringsliv is part of NHST Media Group.For more information about NHST Media Group click here.We work according to the Vær Varsom poster's rules for good press etiquette.