Every stride requires you to generate enough concentric force to propel your body forward, accelerate out of mid-stance, and climb hills without collapsing into inefficient mechanics.
When runners lack concentric strength, the result is familiar: heavy legs, poor push-off, late-stance collapse, and slower paces despite “good fitness.”
At Princeton Sports and Family Medicine, P.C. in Lawrenceville, New Jersey, we see it every week in gait analyses. Fix the propulsion phase—often through targeted concentric training—and the entire stride becomes lighter, smoother, and faster.
Here’s why concentric strength work matters, how to train it, and when to prioritize it in a training cycle.
1. Concentric Force = Better Acceleration, Stronger Uphill Running, and Improved Ground-Contact Timing
A concentric contraction is when a muscle shortens under load—like pushing off the ground, driving up onto a step, or extending your hip forward during late stance. In running, concentric force is responsible for:
Acceleration during starts, surges, and changes of pace
Uphill running, where gravity demands more vertical and forward force
Reducing ground-contact time, a hallmark of efficient and economical running
A runner with good aerobic fitness but poor concentric strength feels stuck to the ground. They spend too long in mid-stance, lose forward momentum, and compensate with overstriding or excessive trunk lean.
Building concentric power tightens this loop—less ground time, more forward motion, easier pace maintenance.
2. The Concentric Trio: Glutes, Quads, and Calves
Three muscle groups generate the majority of concentric propulsion in running:
1. Glutes — Hip Extension = Forward Drive
The glutes power the hip through late stance and provide the largest propulsive force in the gait cycle. Weak glutes lead to overreliance on the quads and calves, inefficient mechanics, and lost energy return.
2. Quads — Knee Extension = Uphill & Acceleration Power
Quads create lift and forward projection—especially on hills. They also stabilize the knee during take-off, reducing compensations at the foot and hip.
3. Calves — Ankle Plantarflexion = Elastic Push-Off
The calves and Achilles complex behave like a spring during running. Concentric strength here improves propulsion, reduces ground-contact time, and enhances running economy.
Together, these “big three” create the power phase of running. Neglect them, and no amount of long runs will fix the mechanical inefficiencies that follow.
3. Simple, Highly Effective Concentric Exercises for Runners
Runners don’t need complicated powerlifting programs. What they do need is a small menu of focused, progressive exercises that build propulsion without overwhelming recovery.
1. Step-Ups (Low → High Box Progression)
Great for glutes + quads
Mimics forward propulsion and hip drive
Begin with controlled tempo, progress to more explosive drive
2. Sled Pushes
One of the best concentric-only tools
No eccentric soreness → perfect for high-mileage athletes
Builds acceleration mechanics safely
3. Hip Thrusts / Glute Bridges
Direct glute targeting with high force output
Essential for runners lacking hip extension power
Progress load before adding speed
4. Calf Raises (Straight & Bent Knee)
Strengthen both gastroc and soleus
Build ankle stiffness and improve push-off mechanics
Each exercise can be scaled to match training load, injury status, and running goals.
4. How Concentric Strength Work Pairs with Plyometrics for Speed Development
Concentric training and plyometrics are complementary—not interchangeable.
Concentric strength builds the engine:
Large force output
Controlled environment
High muscular recruitment with low mechanical stress
Plyometrics tune the engine:
Rapid force production
Improved stiffness and recoil
Enhanced neuromuscular timing
For runners, the progression is:
1. Build concentric force →
2. Add low-level plyometrics (pogos, skips) →
3. Introduce advanced plyos when appropriate (bounding, hops, fast contacts)
This sequence produces faster, smoother turnover and more efficient late-stance mechanics—essential for racing and speed development.
5. When to Emphasize Concentric Work in a Training Cycle
Proper timing is everything. Runners need power, but not at the expense of recovery or weekly mileage.
Here’s how we organize it at PSFM:
Base Phase (Foundational)
2×/week concentric strength sessions
Moderate load, controlled tempo
Goal: build force capacity before adding volume or speed
Build Phase (Increasing Mileage)
1–2×/week
Replace some heavy concentric work with sled pushes or step-ups
Avoid sessions that create prolonged fatigue
Speed or Race-Prep Phase
Maintain 1×/week
Pair concentric lifts with plyos for neuromuscular sharpness
Keep total volume low to protect recovery
During Injury Rehab (Especially Calf or Hip Weakness)
Begin early with high-force concentric work when tolerated
Progress load before introducing eccentric or plyometric elements
Maintain concentric dominance during return-to-run progression
Concentric work becomes the bridge between basic strength and true performance.
Final Thoughts: Concentric Power Is a Missing Link in Most Runners’ Training
Most runners are aerobically strong—but mechanically underpowered. Concentric strength training fills that gap, improving push-off mechanics, ground-contact timing, acceleration, and hill performance.
At Fuse Sports Performance and Princeton Sports and Family Medicine, P.C., our professionals specialize in sports medicine services, including run specific evaluations and training to assess your risk for injury and assist in your performance goals.
If you’d like a personalized running-strength plan or gait analysis with our sports PT and coaching team, we’d love to help you unlock your most powerful stride yet.
