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Matthew Boyd / December 4, 2019

Strength Training Improves Running


Related Podcast

What are the Best Strength Exercises for Runners
What are the Best Strength Exercises for Runners?

Study

  • Analysed 24 studies including 469 runners
  • Heavy strength training 2-6 sets of 3-10 reps with plyometric training 1-6 sets of 4-10 reps
  • 2-4 times per week

Theory

  • Performance = fitness x efficiency
  • Race pace = VO2 max x Running Economy
  • Runners need to generate force rapidly during ground contact
  • Strength Training may improve this ability to generate rapid force into the ground and thereby improve running economy

Findings

  • Strength Training does…
    • Improve running economy ~ 2-8%
    • Improve running performance (time trials from 20m to 10km improved)
    • Improve strength (1 rep max tests improved)
  • Strength Training does not…
    • Increase body mass
    • Improve VO2 max, VO2 max pace or blood lactate

Weaknesses

  • Only 27% of the runners analysed were female
  • The method used to measure VO2 max may not have been sensitive enough to detect changes

Clinicians

  • Strength only improved when training sessions were supervised – Runners will need help to learn to push crazy hard in the strength sessions
  • Training programs longer than 8 weeks improved running performance far better than shorter programs

Runners

  • Do 2-3 strength sessions per week in the off season. 1 session per week during the in-season 
  • Don’t do a heavy strength session on the same day as an intense running session (lighter running session days are fine)
  • Strength – 3 sets of 8 reps
    • Squats
    • Deadlifts
    • Lunges
    • Calf Raises
  • Plyometrics – 3 sets of 10 reps
    • Box Jumps
    • Hopping
    • Bounding
    • Cleans

Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review 

Filed Under: Article Tagged With: Infographic, Running Performance, Running Research, Strength Training

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I am a Registered Physiotherapist within the province of Alberta, Canada only.

Any online consultations with individuals located outside of Alberta will be in my capacity as a Certified Running Coach. I do not provide Physiotherapy or injury rehabilitation services to anyone located outside of Alberta, Canada.

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