The Snatch is often called the "King of Lifts," but to a runner, it usually looks like a recipe for a pulled hamstring or a broken floor. It is the most technical movement in weightlifting = taking a barbell from the ground to overhead in one fluid, explosive motion.
At first glance, the snatch seems to contradict everything about running (which is repetitive, rhythmic, and low-impact). However, by doing a power snatch, from hang or from a box, it is a great skill to have. Here is why it works:
Triple Extension: The "power" phase of a snatch involves the explosive straightening of the ankles, knees, and hips. This is the exact same mechanical pattern used during a sprint or a powerful stride.
Posterior Chain Power: It targets the glutes, hamstrings, and lower back. For runners, these are the "engines" that prevent the "quad-dominant" fatigue that leads to injury.
Neuro-Muscular Efficiency: Running is often about "stiffness"—the ability of your tendons to snap back like a rubber band. The snatch trains the nervous system to fire rapidly, increasing your "Rate of Force Development" (RFD).
Core and Posture: Holding a weight overhead while moving requires immense core stability. This prevents "form collapse" during the final miles of a marathon when your torso wants to slouch.