Strength training can improve the running economy of middle- and long-distance runners.
Running economy consists of the energy demand required to run at a given speed. It is a determining factor in an athlete’s overall performance. Strength training can improve running economy, although the magnitude of its effect may depend on aspects such as the strength training method and the speed at which running economy is assessed.
A recent study has examined the impact of strength training on the running efficiency of runners at different speeds. The results suggest that strength training programs can have a positive effect on the running economy of runners, especially those who run at high speeds. In addition, combining different strength training methods can generate even greater improvements in running economy.
The study is entitled “Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis“. It was published in the Sports Medicine journal and presents the results of a systematic review and meta-analysis of 31 studies that examined the relationship between strength training and running economy in middle- and long-distance runners. The main objective of the study was to determine which type of strength training methodology, if any, has the greatest impact on runners’ running economy.
The studies included 195 moderately-trained, 272 well-trained, and 185 highly-trained athletes. The strength training programs lasted between 6 and 24 weeks, with one to four sessions performed per week.
What training methodologies influence the efficiency of runners?
The results revealed that strength training with high loads, equivalent to 80% or more of the repetition maximum, was shown to have a significant impact on the running economy of middle- and long-distance runners. This form of training proved to be particularly effective in runners who maintained speeds above 12.00 km/h.
Another interesting finding was the positive influence of plyometric training on the running economy of runners at speeds below 12.00 km/h. The incorporation of combined training methods, such as the combination of high-load training and plyometric training, was also associated with significant improvements in running economy compared to isolated training methods. However, other methods, such as submaximal-load training and isometric strength training, appear to be less effective in optimizing running economy in middle- and long-distance athletes.
Understanding the impact of strength training on runners’ performance is crucial, as it makes it possible to design and develop training programs that are better adapted to each runner and enhance their results.
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Source: Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis
