For many runners, pounding the pavement or hitting the trails is the primary focus of their training regimen. However, incorporating strength training or "resistance training" into your routine can offer significant benefits that enhance your running performance. From improving muscle strength and endurance to reducing the risk of injury, resistance training is an essential component for runners looking to elevate their game. In this article, we’ll explore why resistance training is crucial for runners and how it can help you achieve your running goals.
Running economy is a crucial concept for runners seeking to enhance their performance. It refers to the energy demand for a given running speed , essentially measuring how efficiently a runner uses oxygen while maintaining a specific pace. A runner with good running economy utilizes less oxygen and thus less energy than a runner with poor running economy when running at the same speed. Several factors influence running economy, including biomechanics, muscle fiber composition, and training routines. By improving running economy, runners can achieve faster speeds with less effort, making it a vital aspect of training for those aiming to optimize their endurance and performance.
https://s4be.cochrane.org/blog/2014/04/29/the-evidence-based-medicine-pyramid/
This study is the pinnacle of research, being a systematic review combined with meta-analysis of five randomized controlled trials. This comprehensive study revealed a significant positive impact of strength training interventions on Running Economy (RE) among highly trained middle- and long-distance runners when compared to control groups. The researchers concluded that a structured strength training program comprising 2–4 resistance exercises at 40–70% of one-repetition maximum (1RM), without reaching muscular failure, alongside plyometric exercises conducted 2–3 times weekly, maintaining a 3:1 endurance to strength training ratio, and lasting 8–12 weeks, is a safe and effective strategy for enhancing RE. Implementing such a regimen may prove instrumental in optimizing the performance of highly trained middle- and long-distance runners, aiding them in achieving peak performance levels.
This second study is also a systematic review and meta analysis. This article carefully reviewed various training methods for long-distance runners. It found that adding heavy weightlifting to regular running might be more beneficial than just doing plyometric exercises. When runners lifted weights close to their maximum strength (about 90% of the most they can lift at once), they saw significant improvements in their running efficiency. Additionally, longer periods of this combined training approach showed even better results. These findings suggest that long-distance runners and their coaches should consider including heavy weightlifting in their training routines and maintaining it over time to optimize performance.
If you’ve never done any strength training or are just coming back after a few months off and don’t know where to start, we’ve got you covered. We recommend you try our Squat Hatch Cycle. This 5-week program is designed to help you gain the strength you need to become a better runner. and is custom to you for safe, effective progression. It and can be repeated multiple times for continuous improvement. Check it out at the link below!