Effects of Strength Training on Running Economy

Abstract

The objective of this study was to compare the effect of different strength training protocols added to endurance training on running economy (RE). Sixteen well-trained runners (27.4 +/- 4.4 years; 62.7 +/- 4.3 kg; 166.1 +/- 5.0 cm), were randomized into two groups: explosive strength training (EST) (n = 9) and heavy weight strength training (HWT) (n = 7) group. They performed the following tests before and after 4 weeks of training: 1) incremental treadmill test to exhaustion to determine of peak oxygen uptake and the velocity corresponding to 3.5 mM of blood lactate concentration; 2) submaximal constant-intensity test to determine RE; 3) maximal countermovement jump test and; 4) one repetition maximal strength test in leg press. After the training period, there was an improvement in RE only in the HWT group (HWT = 47.3 +/- 6.8 vs. 44.3 +/- 4.9 ml . kg (-1) . min (-1); EST = 46.4 +/- 4.1 vs. 45.5 +/- 4.1 ml . kg (-1) . min (-1)). In conclusion, a short period of traditional strength training can improve RE in well-trained runners, but this improvement can be dependent on the strength training characteristics. When comparing to explosive training performed in the same equipment, heavy weight training seems to be more efficient for the improvement of RE.

Effects of Resistance Training on Running Economy and Cross-country Performance

“…Although both HRT and PRT results are in accordance with growing literature demonstrating that heavy resistance-training or plyometric training improved the running economy of welltrained athletes ( (15,25,33,36,42,43,46,48), the magnitude of enhancements were lower in our study compared to previous studies reporting effects following heavy-resistance (15,25,33,46) or plyometric training (36, 42,43,48). This could be due to different phases of season that the studies were performed.…”

Effect of heavy strength training on thigh muscle cross-sectional area, performance determinants, and performance in well-trained cyclists

“…The observed 21% increase in maximal force during isometric half squat is slightly less than the 27%-38% increase observed in previous investigations of 1RM in endurance athletes performing strength and endurance training concurrently over 12 weeks (Bishop et al 1999;Guglielmo et al 2009;Hickson et al 1988). In those studies, the 1RM tests were performed using one of the training exercises, while the exercises used in our strength tests were different from those used during the intervention strength training, so lack of exercise specificity is probably responsible for the lesser increase.…”

Exercise‐Induced Muscle Damage and Running Economy in Humans

“…This effect could also diminish the ground contact time and running oxygen cost. Heavy weight and plyometric training associated with endurance training have improved RE in well-trained runners [5, 31]. Basically, these types of strength training induce neuromuscular adaptations such as increased neural drive to the muscles, altered muscle-tendon complex stiffness, and changed muscle fibre composition (i.e., I → IIA ← IIX).…”