Olympic Coach Stuart McMillan on Sprinting, Running Form, and Drills to Improve Technique

Weight Training

Stuart McMillan challenges the common misconception that distance runners should focus on high-repetition, low-weight exercises in the weight room. He emphasizes the importance of improving force capacity through heavier weights and lower repetitions, similar to the training of elite sprinters. This approach targets the hip extension pattern, crucial for running efficiency 1.

We're not trying to be out the objective of going to the weight room as you, you know, a distance runner shouldn't be. So you can move a really light weight 50 times. It's to improve your force capacity.

--- Stuart McMillan

Jason Fitzgerald appreciates this perspective, noting that it aligns with his own advocacy for more effective weight training practices for endurance runners 2.

   

Training Principles

The principles of weight training for runners focus on improving form and force production, with a particular emphasis on the hip extension pattern. Stuart explains that exercises like lunges and split squats are more beneficial than traditional squats for runners, as they better mimic the movement patterns required in running 3.

If you can't get the knee behind the hip well, you cannot do it fast. It is the key fundamental foundational movement pattern that you have to be able to do well.

--- Stuart McMillan

He also highlights the importance of incorporating a variety of movements and intensities into training to maintain flexibility and adaptability, which often diminishes with age 4.