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FEMALE RUNNERS
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O
economy (RE), functional hamstring:quadriceps peak torque
xygen consumption is a key to sustain the
ratios (f-H:Q), and flexibility among female runners. Seven
repeated muscle contractions required for endur-
highly trained (HT) female runners (age: 25.7 6 4.7 years, ance exercise. There are 3 major physiological
V_ O2peak of 62.0 6 4.8 ml$kg21$min21) and 11 recreational factors that determine power output that can be
female runners (age of 28.8 6 5.6 years, V_ O2peak of 49.2 6 transformed into performance pace in distance running: (a)
4.6 ml$kg21$min21) were measured for maximal aerobic gross energy cost of running, commonly referred to as work
power (V_ O2peak), RE, heart rate, respiratory exchange ratio, economy or running economy (RE), (b) maximal aerobic
f-H:Q (Hecc:Qcon and Hcon:Qecc), and sit-and-reach ham- power (V_ O2max), and (c) the ability sustain a high percent
string/trunk flexibility. On 2 separate days, RE was measured of V_ O2max (fractional utilization of V_ O2max, % V_ O2max) for
on a treadmill at 1% grade at 2 velocities (160.9 and an extended period of time (14,20,23,46,54). These 3 factors
201.2 m$min21) for 6 minutes each, and isokinetic knee explain more than 70% of interindividual variance in long-
strength was measured at 3 angular velocities (60, 120, distance running performance (20). Among a homogenous
and 1808$s21) for both concentric and eccentric muscle group of endurance athletes, RE may be a better predictor of
actions. The unpaired t-tests showed a consistent trend performance than V_ O2max (14,45,50). Indeed, variation in
toward higher f-H:Q ratios at all angular velocities among RE has been found to explain 65.4% of the variation
the HT runners. Highly trained runners had significantly high- observed in race performance in a 10-km race (14).
Research to elucidate the variables causing differences in
er Hecc:Qcon at 1208$s21 (p # 0.05) and 1808$s21 (p #
RE is substantial (4,60,71). Nevertheless, it is not yet clear
0.05). Whole group correlations demonstrated a significant
precisely which factors contribute to better RE. Running
correlation between Hcon:Qecc at 1808$s21 and RE
economy is believed to be influenced by gender (19), type
(ml$kg20.75$km21) at 201.2 m$min21 (R = 20.48, p # 0.05). of training (52,61), fitness level (51), peak stride forces (62),
No significant relationships were found between flexibility, or muscle stiffness (22), nitrate supplementation (44), and
hamstring and quadriceps peak torque (N$m) and RE (p . a number of other biomechanical and physiological factors
0.05). This cross-sectional analysis suggests that higher f-H: (4,60,71). It seems that concurrent strength or (36,73) plyo-
Q torque ratios, and not muscle strength per se, are associated metrics training (61,67) and a distance running program may
with a lower metabolic cost of running. Therefore, runners be common elements that improve RE. Researchers specu-
late that strength training increases RE in part by altering
neuromuscular (52) and elastic components in the musculo-
Address correspondence to Øyvind H. Sundby, oyvindheibergsundby@ skeletal system (8,61).
gmail.com. Turning to the relationship between RE and flexibility,
28(8)/2214–2227 stiff tendon structures have a favorable effect on stretch-
Journal of Strength and Conditioning Research shortening cycle exercise, such as running (3). Tendon stiff-
Ó 2014 National Strength and Conditioning Association ness may also enhance force and power production during
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as well as hamstring flexibility in untrained subjects (27), hamstring and quadriceps muscles in motion, we used
provide evidence of a negative relationship between muscu- a functional method of describing the hamstring to quadri-
loskeletal system flexibility and oxygen cost of locomotion.
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Functional Hamstring:Quadriceps Ratios and Running Economy
BMI (kg$m22) 19.6 6 0.7 22.6 6 2.8z reported that they performed
Ankle girth§ (cm) 20.9 6 1.2 21.0 6 1.3
most of their weekly running
Calf girth§ (cm) 35.0 6 1.1 36.3 6 1.7
Midthigh§ (cm) 46.0 6 4.3 46.7 6 3.5 at low intensities.
Leg lengthk (cm) 93.1 6 4.7 87.5 6 5.7z Before testing on visit 1, the
Leg lengthk/stature (%) 54.1 6 1.5 52.3 6 1.5z subjects completed a question-
Mileage (km$wk21) 104.6 6 18.5 32.0 6 15z naire on physical exercise
Total training (h$wk21) 12.1 6 5.1 6.1 6 2.3z
background and present activ-
*BMI = body mass index. ity level, demographics, medi-
†Based on BOD POD measures. cal history, and previous injury
zSignificant differences between groups at p # 0.05.
§Measured on right leg only. history. Conventional H:Q
kMeasured from anterior superior iliac spine to lateral malleole on right leg only. ratios (Hcon:Qcon) have been
reported to be much lower
among injured individuals
(57). Thus, the authors in the
injury related or unrelated to overtraining; consumption of present study screened for recent injuries in the hamstring
medications or using any drugs that may influence the energy and quadriceps muscles. Past injuries could mask “true” val-
metabolism system; and pregnancy. In addition, exclusion cri- ues because the injury might have affected the athletes’ abil-
teria included any hamstring or quadriceps injury in the past ity to strength train or run hard workouts. Consequently, the
6 months. Before participation, all the subjects were informed results in the present study are deemed to be representative
about the experimental procedures, and the possible risks and for healthy athletes.
discomforts associated with the study. The subjects then Three of the HT runners reported hamstring injuries
signed a written informed consent form before participating. during the past 6 months and were excluded from the data.
This study was conducted according to the Declaration of Table 1 presents the 18 remaining subjects’ demographic
Helsinki, and the protocol was fully approved by the San variables. The HT and REC subjects (n = 18) had been
Francisco State University Institutional Review Board for running for 11.7 6 4.3 years and 4.7 6 2.3 years, respectively,
Human Subjects (protocol number: H11-59). before the study. All of the HT and all but one of the REC
The HT subjects consisted of competitive distance runners runners had run at least 3 or more times on a treadmill
(n = 7) competing across a range of distances throughout the before participating in the study and were thus familiar with
year (5k-marathon distances). Each subject in the HT group treadmill running already. None of the participants were
regularly undertook 1–2 interval and 1 continuous running familiar with the isokinetic dynamometer before participat-
sessions per week. Subject characteristics are listed in Table ing in the study.
The study took place in the
basic training phase for the HT
runners, and all subjects were
TABLE 2. Maximal cardiovascular treadmill results (n = 18).* tested in the period between
Variables Highly trained (n = 7) Recreational (n = 11) January 2012 and March 2012.
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V_ O2 ml$kg20.75$min21 86.0 6 7.5 91.8 6 6.2† and nose clip and explained
V_ O2 ml$kg21$km21 193.5 6 17.5 202.7 6 13.6 the 15-grade scale for rating
V_ O2 ml$kg20.75$km21 534.2 6 46.3 570.3 6 38.5 of perceived exertion (RPE)
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Functional Hamstring:Quadriceps Ratios and Running Economy
Hecc:Qcon
60 1.10 6 0.15 0.98 6 0.20 11.5 the BOD POD. Computer
120 1.41 6 0.30 1.15 6 0.12† 20.3 software calculated FFM and
180 1.61 6 0.25 1.39 6 0.19† 14.7 percent body fat using the Siri
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Functional Hamstring:Quadriceps Ratios and Running Economy
Hecc:Qcon at
1208$s21 The range of motion (ROM) of the knee was set to 0–908.
Hecc:Qcon at 20.28 0.10 To restrict any undesirable (lateral) movements and to main-
1808$s21
Hcon:Qecc at 608$s21 20.45 20.38 tain body posture, a thigh strap was applied over the test leg,
Hcon:Qecc at 20.33 20.66† and the subjects were instructed to grip the handles on each
1208$s21 side of the Dynamometer while performing the test. Only
Hcon:Qecc at 20.48† 20.24 the right leg was tested.
1808$s21 Gravity correction was attained by measuring the gravity
Sit-and-reach test 20.12 0.40
effect torque, that is, the flexor torque applied on the
_ O2201.2 = gross oxygen cost of running at 201.2
*V dynamometer arm with the knee in a relaxed state at full
m$min21; RER201.2 = respiratory exchange ratio at extension. The thigh strap was released between each trial to
201.2 m$min21; R = correlation.
†p # 0.05 significant correlation. ensure adequate blood flow to the thigh muscles. The testing
protocol for each subject consisted of both concentric and
eccentric muscle actions, respectively. Before the testing
intervention, subjects did a 5-repetition (Con/Con) warm-up
at 608$s21 to ensure familiarity with the isokinetic mode of
fingertips was taken as the measure for the sit-and-reach test.
muscle action.
The best score from 3 attempts was recorded and used for
Each test trial involved 5 repetitions at the following
statistical analysis.
velocities: 60, 120, and 1808$s21, respectively. The Con/Con
muscle actions were performed with extension followed by
Isokinetic Strength Testing. Muscle test analysis was measured flexion. Sixty seconds of rest between sets has been shown to
using a Biodex System 3 dynamometer (Biodex Medical be adequate for recovery following a set of isokinetic exercise
System, Shirley, NY, USA) interfaced with a computer. After (53). A 90-second rest period was required between testing
of each velocity within a set, and a 240 seconds recovery
period between trials to make sure the subjects were fully
recovered. Subjects were asked to perform the movement at
their maximal effort. Every effort was made to ensure that
the subjects made genuinely maximal contractions for each
trial. Verbal encouragement was given throughout the test-
ing session for all subjects to attain maximum performance
(49). The repetition resulting in the greatest maximal peak
torque for the hamstring and quadriceps was used for data
analysis. Peak torque was expressed in absolute values (N$m)
and relative to bodyweight (N$m$kg21).
The strength data were used to calculate both the
functional H:Q (f-H:Q) and conventional H:Q peak torque
ratios (c-H:Q). The f-H:Q was calculated as maximal
eccentric hamstring to concentric quadriceps moments
(Hecc:Qcon, representative for knee extension), or as maximal
concentric hamstring divided by maximal eccentric quadri-
ceps moments (Hcon:Qecc, representative for knee flexion)
(1,2). The f-H:Q ratio is thought to be more appropriate
for strength evaluation than the c-H:Q ratio using concentric
torques of both muscle groups, as it better reflects the true
Figure 5. Sit-and-reach flexibility by groups. HT runners displayed in black
(n = 7) and REC runners in gray (n = 11). HT = highly trained; REC = agonist-antagonist muscle interaction (1).
recreational. Isokinetic strength assessment has demonstrated high
reliability and validity for measuring muscular peak torque
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at velocities below 3008$s21 (21). The isokinetic dynamom- strength training, nor in the use of hormonal contraception
eter controls velocity of movement, as it provides accommo- (p . 0.05). Comparison of anthropometric variables, using
dating resistance throughout a joint’s ROM, and it is a tool whole group correlations, showed a positive relationship
that can easily be used to assess dynamic muscle actions in between calf girth and submaximal V_ O2 consumption
research and clinical settings (21). (ml$kg20.75$min21) at 201.2 m$min21 (R = 0.57, p #
0.05). No correlations were found between the anthropo-
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Allometric Scaling
metric variables body mass, stature, BMI, leg length, ankle
Conventionally, a standard ratio of oxygen uptake has been
circumference, and RE (ml$kg20.75$min21) (p . 0.05). A
denoted in milliliters per kilogram per minute to compare
negative relationship was found between the total miles
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Functional Hamstring:Quadriceps Ratios and Running Economy
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contraction, without a proportionate required metabolic cost. for each individual. Eccentric muscle action, that is, muscle
Thus, the SSC generates more force and is more efficient lengthening, is an important factor in stability and energy
(more work per unit of metabolic energy input) than pure saving when running (59). Perhaps the higher f-H:Q ratios
concentric contractions. Higher Hecc:Qcon among HT when in HT runners in our study can be explained by their
performing eccentric muscle work can be explained by pre- increased eccentric strength, because of more elasticity and
vious research finding that muscle output in high-force iso- stiffness, which affects eccentric hamstring torque. This can
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metric and dynamic muscle actions is positively related to the be explained by the force-velocity curve, which shows that
stiffness of the tendinous structures (8). In addition, our data eccentric contraction generates higher forces than concen-
indicate a trend toward differences in musculoskeletal flexibil- tric contractions. Also, increased angular velocity results in
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ity between the HT and REC runners. It is possible that the greater force when contracting eccentrically, while the
sit-and-reach test in our study was not sufficient to detect any opposite is true when contracting concentrically (1).
real differences in musculoskeletal flexibility among the HT Previous investigations in nonathletes found that the
and REC female runners. It has been suggested that inflexi- functional Hecc:Qcon ratio produced a 1:1 hamstring to quad-
bility in certain areas of the musculoskeletal system may lower riceps strength relationship for fast knee extension (1). To
the aerobic demand of running by increasing storage and the best of our knowledge, only 1 study has previously inves-
return of elastic energy during the SSC, and reducing the need tigated f-H:Q ratios in runners (40). Interestingly, the study
for muscle-stabilizing activity (17). by Kong and de Heer (40) investigating anthropometric var-
In addition to the possible contribution of strain energy iables in 6 highly trained male, sub-elite, Kenyan runners
among the HT runners, their significantly greater ratios (40), found Hecc:Qcon ratios corresponding to the Hecc:Qcon
compared with the REC runners may reflect natural ratios for the HT female runners in the present study, with
selection, biomechanics, or training background. It is also f-H:Q ratios greater than 1.0 at all angular velocities. Taken
possible that the difference in running routine alone between together, the results by Kong and de Heer and our study
the 2 trained states in our study has resulted in greater f-H:Q results indicate that f-H:Q ratios are similar between the
ratios among the HT female runners. The HT had no sexes for distance runners who are at the same relative per-
differences in anatomical traits from the REC runners in the formance level, and that runners exhibit a higher f-H:Q
present study, except for longer legs and greater leg length ratios (Hecc:Qcon) than athletes in other sports (1,35). How-
relative to height (Table 1). This might be a biomechanical ever, the study by Kong and de Heer (40) involved only 6
advantage and therefore a possible explanation for the athletes, did not include a control group, and the authors did
greater torque production in the HT runners in our study. not test for V_ O2 consumption, blood profile or musculoskel-
We did not find any significant differences in absolute etal stiffness in any of the muscle measurements, making it
muscle strength in our study between the 2 groups. impossible to elucidate any relationship between f-H:Q and
Although hamstring peak torque normalized to body weight endurance performance. In fact, an intervention study (35)
(N$m$kg21) was significantly different between the 2 groups on 12 female soccer players after 6 weeks with hamstring-
at medium and high angular velocities, no significant rela- emphasized strength training reported average post-test
tionship was found between hamstring absolute or normal- Hecc:Qcon ratios for both legs combined to be lower than
ized peak torque and RE. From our study, the low-energy that found for both the HT and REC runners in the present
expenditure among the HT may partly be related to the study. However, the soccer players in the same study had
higher f-H:Q ratios of the subjects’ hamstring muscles but mean c-H:Q ratios higher than the HT and REC runners in
not absolute strength. It is known that runners with a strong our study. It should be assumed that soccer players should
musculoskeletal apparatus tend to exhibit more stable run- display both lower c-H:Q and lower f-H:Q ratios than run-
ning styles, which seem to increase muscular efficiency, ners considering the soccer players’ more dominant quadri-
thereby allowing the athletes to run long distances at max- ceps muscles from the kicking motion. In sum, the results in
imal aerobic speed (26). At increasing speeds, the hamstring our study suggest that subjects who run long distances have
muscles’ biceps femoris activity electromyography (EMG) is higher functional Hecc:Qcon strength ratios than subjects in
highly correlated with energy expenditure (42). Poor tech- other sports, which could possibly be due to weaker quad-
nique, in turn, may partially be caused by vertical medio- riceps muscles or stronger hamstring muscles in runners, or
lateral and braking forces, resulting from insufficient a combination of these two.
hamstring muscle actions (42). In the study by Kyrolainen The lack of significant relationships between the isokinetic
et al., the treadmill velocities were higher than in our study. measures for Hecc:Qcon and RE were not unexpected, con-
In addition, we did not measure EMG activity in our study. sidering the limited specificity using this type of assessment,
It is possible, however, that higher treadmill speeds would and the muscle mechanics during treadmill running vs. over-
have revealed correlations between absolute knee flexor ground running. The main reasons for the lack of strong
strength and RE. correlations for Hecc:Qcon and RE may be due to the low
As anticipated, functional Hecc:Qcon ratios were higher treadmill speed, the fact that the testing was performed on
than the conventional ratios (c-H:Q) for both groups and a treadmill, rather than overground running, or simply
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Functional Hamstring:Quadriceps Ratios and Running Economy
because the isokinetic strength tested may not reflect the tracted muscle during eccentric muscle actions is an impor-
mechanical requirements experienced while running. tant mediator to increase the total work output during
Running economy has been shown to be independent of muscle contractions (6). As a result, athletes who are able
running speed, as expressed per distance covered, for well- to use more of this highly efficient energy source would
trained distance runners within a range of 60–90% of clearly have an advantage as their metabolic cost of move-
V_ O2peak (32). The well-trained women in the study by ment is lower. Lending support for this theory, optimal mus-
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Helgerud et al. (32) had a higher average V_ O2max (157.8 6 culotendinous stiffness for maximum concentric and
17.8 ml$kg20.75$min21) than reported in the present study isometric activities has been shown to be toward the stiff
for the REC runners but lower than for the HT runners in end of the elasticity continuum (72), meaning that a stiffer
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our study. This makes it difficult to assess whether the V_ O2 muscle may enhance the force production capabilities of the
intensity was valid at higher velocities for the REC runners contractile units. Thus, muscle stiffness, in addition to
in the present study. The HT reached the 60–90% V_ O2 inten- strength, may be an important factor explaining differences
sity range at 201.2 m$min21. Hence, the submaximal V_ O2 in endurance determinants such as RE (43).
measures in the present study are deemed to be representa- The large differences in average distance run per week
tive for RE measured at race speeds for distances from between the HT and REC (104.6 vs. 32 km$wk21, p # 0.05)
10,000 m and above for the HT (32). may explain the lower oxygen demand of running among
Respiratory exchange ratio at 201.2 m$min21 was signif- the HT runners. It is possible that higher treadmill velocities
icantly negatively correlated with Hcon:Qecc at 1208$s21 might have revealed even larger differences. The lack of
when analyzed for the whole group (n = 17), possibly indi- correlation between RE and f-H:Q ratios at the lower angu-
cating that other measures of the metabolic demand of run- lar velocities among the HT and REC in the present study
ning might have resulted in more accurate measurements of can also be explained by the fact that the percentage of
RE than those used in the present study. Functional H:Q, energy expenditure due to fat oxidation at any given absolute
measured as Hcon:Qecc at 1808$s21, was significantly running speed is inversely related to V_ O2max (16). The per-
correlated with submaximal V_ O2 (ml$kg20.75$min21) at centage of energy expenditure due to fat oxidation at any
201.2 m$min21, suggesting that strong knee flexion may be given common running speed increases with endurance
important for running at low oxygen cost. training (12), and a higher V_ O2max is related to higher fat
Contrary to previous reports (17,27,37,66), and our initial oxidation (47). Moreover, at any given submaximal speed,
hypothesis, there was no significant relationship between runners with a higher V_ O2max may require higher V_ O2 due
oxygen demand at submaximal running and flexibility in to their greater reliance on fat utilization (24). Thus, the HT
the present study, although HT runners had lower flexibility females in this study may spend more V_ O2 relative to the
scores than less economical REC runners, as confirmed by REC female runners at the submaximal paces, thus not re-
the sit-and-reach test. This result is in accordance with flecting their “true” RE for the HT. Support for this view can
a study by Craib et al. (17), which found no significant cor- be found in the lower RER and % V_ O2peak among the HT in
relation between RE and sit-and-reach flexibility (r = 0.12), this study compared with the REC runners. As a result, the
despite significant correlation between RE and inflexibility in HT runners’ RE may be considered “poor” simply because of
the ankle and the hip. However, the results by Craib et al. are the additional oxygen required to metabolize fat as opposed
not in line with previous findings relating sit-and-reach flex- to carbohydrate. Thus, the lack of a larger difference
ibility to better RE in both male and female collegiate dis- between the trained groups possibly indicates that submax-
tance runners (66), and among internationally competitive imal V_ O2 was a poor indicator of RE in the present study.
male long-distance runners (37). These latter studies support The respiratory exchange ratio did not increase between
the theory that both muscle strength and stiffness are related the 2 speeds for the HT, and there was a significantly lower
to improved performance. Perhaps running in and of itself RER between HT and REC runners at the highest sub-
causes stiffer and more economical locomotion, or the HT maximal speed, indicating that it was a low intensity for
athlete’s inflexibility and outstanding RE in the present study trained runners. Respiratory exchange ratio increased only
can be explained partly by the COL5A1 genotype, which among REC runners from 160.9–201.2 m$min21 (4.7%
recently has been associated with both a subject’s ROM (13), increase in RER), indicating that intensity affected substrates
and endurance performance (10,55) in separate studies. metabolized during the two 6-minute intervals among the
The reason for this inverse relationship possibly relates to REC runners but not in the HT runners. Respiratory
the stretch and recoil of tendon and muscle springs, which exchange ratio at 160.9 m$min21 was significantly inversely
adds mechanical work, while active, energy-demanding related to Hecc:Qcon at 608$s21, reflecting that RER might be
muscle fibers produce the high forces necessary for momen- a better indicator of RE than submaximal V_ O2 in the present
tum (56). Thus, muscles act as active struts rather than pure study. The lack of larger differences in submaximal V_ O2
working machines (56), making this storage and return of between groups may also explain why the correlation coef-
elastic-strain energy an important energy-saving mechanism ficients between H:Q strength ratios and RE were higher for
for running (3). Also, storage of elastic energy in the con- the RER and f-H:Q strength relationship.
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The lack of a significant correlation between Hecc:Qcon among those HT and REC runners who reported that they
ratios and submaximal V_ O2 was expected, as both treadmill did strength training, the HT performed more specific
velocities might have been too slow to reach the threshold at hamstring exercises per week.
which hamstring eccentric strength contributes significantly In conclusion, this is the first study to investigate the
to the aerobic demand of running. Considering the greater relationship between relative muscle strength in the thigh
active lengthening contraction (eccentric work) of the ham- muscles and RE. Highly trained female runners had signif-
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string during the late swing phase at higher velocities (64) icantly higher f-H:Q ratios at velocities approaching those
and the accompanying increased activation in the hamstring that occur during running. The f-H:Q ratios observed for all
muscles with increased treadmill speed (34,41), it is possible the HT female runners indicated a significant functional
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that testing RE at higher velocities would reveal greater capacity of the hamstring muscles for providing muscular
differences between an individual’s hamstring muscle stability at the knee joint in fast knee extension compared
strength and the H:Q ratios. This would perhaps result in with the REC runners. Taken together, the results from our
a higher correlation between H:Q ratios and RE, as well as study suggest that relative hamstring to quadriceps muscle
other variables related to RE. strength may be a contributing factor for RE. As a final
Another possible explanation for the lack of a significant point, the HT leg strength was lower compared with the
correlation between H:Q ratio strength and submaximal V_ O2 REC runners, despite higher f-H:Q ratios. Therefore, run-
at all the tested velocities in the present study could be the ning performance in long-distance events, at least to a certain
difference in technique for treadmill running vs. overground level, may be related to greater hamstring muscle strength
running. Overground running may place greater demands on relative to quadriceps muscle strength and not to absolute
the hamstring muscles to produce propulsive forces than muscle strength per se.
treadmill running (39). Wank et al. (68) found greater elec-
tromyographic activity of the biceps femoris muscle during PRACTICAL APPLICATIONS
treadmill running compared with overground running. Thus, From a practical viewpoint, our results indicate that thigh
whether treadmill results are transferable to overground run- muscle strength distribution (relative concentric to eccentric
ning remains unclear. In the present study, the relatively low hamstring muscle strength), and not muscle strength per se,
treadmill speed may not have reached the threshold level at may have a regulatory role in determining RE. In fact, no
which hip extensors, which include the hamstring and glu- significant correlation was found between RE and isolated
tes, become more important for propulsion forces. The sig- quadriceps or hamstring peak torque were found. Because of
nificant differences between the 2 groups at the medium and the significantly higher f-H:Q and the significant relationship
fast velocities may reflect the HT runners’ tendency to per- between f-H:Q and RE, strength training to improve this
form more race-specific workouts at higher intensities than ratio should be considered for middle-distance and long-
REC runners; for example, high-intensity interval training on distance running events to further lower the oxygen cost of
a track. This type of activity would target the hamstring running (i.e., improve RE) and thereby, improve perfor-
muscles specifically at higher velocities. Moreover, Koller mance. As running is basically a series of horizontal jumps
et al. (39) found a significant decrease in hamstring, but requiring a strong and highly efficient extensor apparatus,
not quadriceps, eccentric strength after overground running and improved plyometrics has shown to be related to greater
(running a marathon), implying that the 2 muscle groups RE, we suggest that runners should aim to include hamstring
may be exposed to a different level of fatigue during distance muscle strengthening exercises that imply horizontal
running. These large muscle groups’ association with RE motions.
may be explained by their high activation rate during run- Our results suggest that coaches and athletes in middle-
ning for propulsion and support (28), which makes them distance and long-distance running should focus on increas-
consume a substantial amount of oxygen during locomotion. ing the functional hamstring:quadriceps muscle strength
There are 2 main ways of changing the H:Q ratios: (1) ratio by implementing additional conditioning exercises or
by increasing hamstring torque and (2) by decreasing exercises specifically targeting the hamstring muscles. These
quadriceps torque. The reasons for the higher H:Q ratios exercises should primarily focus on eccentric hamstring
among the HT runners in the present study were a combi- muscle actions and may include fast downhill running,
nation of stronger hamstrings and weaker quadriceps over-speed running, hill bounding, drills, as well as resistance
muscles in the HT vs. REC runners. The hamstring or plyometric.
muscles among the HT had higher peak torque at both
concentric and eccentric hamstring muscle actions. The ACKNOWLEDGMENTS
opposite was true for the quadriceps muscles; the REC The authors are grateful to the 21 runners who took part in
runners had higher values than the HT runners at all angu- this study. For their assistance and cooperation with this
lar velocities. There were no differences in the amount of research, the authors thank Gonzalo Villablanca, Morgan
self-reported strength training sessions between groups in Tapper, Alicia B. Olsen, and Annie Peck. The authors thank
terms of frequency or hours per week. Nevertheless, Annie Bersagel and Håkon Brox for their valuable comments
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
Functional Hamstring:Quadriceps Ratios and Running Economy
on drafts of this article. The authors have no funding or 21. Drouin, JM, Valovich-mcLeod, TC, Shultz, SJ, Gansneder, BM, and
conflicts of interest to disclose. Perrin, DH. Reliability and validity of the Biodex system 3 pro
isokinetic dynamometer velocity, torque and position
measurements. Eur J Appl Physiol 91: 22–29, 2004.
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