Maximal Strength Training Improves Running Economy in Distance Runners (original) (raw)
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This manuscript is a pre-formatted version, not the publisher version. A link to the publisher version can be found in the ResearchGate webpage for this article 2 ABSTRACT The purpose of this study was to perform a systematic review and meta-analysis of controlled trials to determine the effect of strength-training programs on the running economy (RE) of high-level middle-and long-distance runners. Four electronic databases were searched in September 2015 (Pubmed, SPORTDiscus, MEDLINE and CINAHL) for original research articles. After analyzing 699 resultant original articles, studies were included if the following criteria were met: (a) participants were competitive middle-and/or long-distance runners; (b) participants had a VO 2max > 60mL·kg -1-·min -1 ; (c) studies were controlled trials published in peer-reviewed journals; (d) studies analyzed the effects of strength-training programs with a duration greater than 4 weeks; (e) RE was measured before and after the strength-training intervention. Five studies met the inclusion criteria, resulting in a total sample size of 93 competitive, high-level middle-and long-distance runners. Four out of five of the included studies used low to moderate training intensities (40-70% one-repetition maximum), and all of them used low to moderate training volume (2-4 resistance lower-body exercises plus up to 200 jumps and 5-10 short sprints) 2-3 per week for 8-12 weeks. The metaanalyzed effect of strength training programs on RE in high-level middle-and longdistance runners showed a large, beneficial effect (standardized mean difference [95%Confidence Interval] = -1.42 [-2.23, -0.60]). In conclusion, a strength-training
The Effect of Muscular Endurance on Running Economy
Journal of Strength and Conditioning Research, 2011
Hayes, PR, French, DN, and Thomas, K. The effect of muscular endurance on running economy. J Strength Cond Res 25(9): 2464-2469, 2011-The purpose of this study was to examine the relationship between fatigue-induced changes in running economy (RE) and muscular strength endurance (MSE). Ten well-trained male runners completed 2 runs of the same energy expenditure at 20%D _ VO 2 below LT. In the middle of the experimental condition (high intensity exercise [HIE]), there was a 4-minute block at s _ VO 2 max. The aim of the 4-minute block was to increase RE through fatigue, without inducing exhaustion. The MSE of hip extensors (HEs) and knee flexors (KFs) was assessed by 2 20-second eccentric bouts on an isokinetic dynamometer at 180°Ás 21 . The RE increased after HIE compared to the control condition. Partial correlations found the increase in RE was strongly related with KF MSE (r = 20.709-0.798; p = 0.03-0.01). Greater MSE appeared to confer a fatigue resistant effect, resulting in a smaller increase in RE. The underlying mechanism of the fatigue resistant effect remains to be elucidated. Conditioning work focusing on augmenting eccentric muscular endurance of the legs may offer beneficial adaptations that promote fatigue resistance.
Strength Training in Endurance Runners
International Journal of Sports Medicine, 2010
This study examined eff ects of periodized maximal versus explosive strength training and reduced strength training, combined with endurance training, on neuromuscular and endurance performance in recreational endurance runners. Subjects fi rst completed 6 weeks of preparatory strength training. Then, groups of maximal strength (MAX, n = 11), explosive strength (EXP, n = 10) and circuit training (C, n = 7) completed an 8-week strength training intervention, followed by 14 weeks of reduced strength training. Maximal strength (1RM) and muscle activation (EMG) of leg extensors, countermovement jump (CMJ), maximal oxygen uptake (VO 2MAX ), velocity at VO 2MAX (vVO 2MAX ) running economy (RE) and basal serum hormones were measured. 1RM and CMJ improved (p < 0.05) in all groups accompanied by increased EMG in MAX and EXP (p < 0.05) during strength training. Minor changes occurred in VO 2MAX , but vVO 2MAX improved in all groups (p < 0.05) and RE in EXP (p < 0.05). During reduced strength training 1RM and EMG decreased in MAX (p < 0.05) while vVO 2MAX in MAX and EXP (p < 0.05) and RE in MAX (p < 0.01) improved. Serum testosterone and cortisol remained unaltered. Maximal or explosive strength training performed concurrently with endurance training was more eff ective in improving strength and neuromuscular performance and in enhancing vVO 2MAX and RE in recreational endurance runners than concurrent circuit and endurance training.
Explosive-strength training improves 5-km running time by improving running economy and muscle power
Scandinavian Journal of Medicine and Science in Sports, 2003
Paavolainen, Leena, Keijo Hä kkinen, Ismo Hämä lä inen, Ari Nummela, and Heikki Rusko. Explosivestrength training improves 5-km running time by improving running economy and muscle power. J. Appl. Physiol. 86(5): 1527-1533, 1999.-To investigate the effects of simultaneous explosive-strength and endurance training on physical performance characteristics, 10 experimental (E) and 8 control (C) endurance athletes trained for 9 wk. The total training volume was kept the same in both groups, but 32% of training in E and 3% in C was replaced by explosive-type strength training. A 5-km time trial (5K), running economy (RE), maximal 20-m speed (V 20 m ), and 5-jump (5J) tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (V MART ) and maximal oxygen uptake (V O 2 max ). The 5K time, RE, and V MART improved (P Ͻ 0.05) in E, but no changes were observed in C. V 20 m and 5J increased in E (P Ͻ 0.01) and decreased in C (P Ͻ 0.05). V O 2 max increased in C (P Ͻ 0.05), but no changes were observed in E. In the pooled data, the changes in the 5K velocity during 9 wk of training correlated (P Ͻ 0.05) with the changes in RE [O 2 uptake (r ϭ Ϫ0.54)] and V MART (r ϭ 0.55). In conclusion, the present simultaneous explosive-strength and endurance training improved the 5K time in well-trained endurance athletes without changes in their V O 2 max . This improvement was due to improved neuromuscular characteristics that were transferred into improved V MART and running economy. distance running; neuromuscular characteristics; maximal oxygen uptake; maximal anaerobic treadmill running; endurance athletes ENDURANCE TRAINING ENHANCES the function of the cardiorespiratory system and the oxidative capacity and glycogen stores of the muscles (e.g., Refs. 1,. Heavyresistance strength training results in neural and muscle hypertrophic adaptations that are known to be primarily responsible for improved strength performance (e.g., Refs. 13,. A specific type of strength training, explosive-strength training, may lead to specific neural adaptations, such as the increased rate of activation of the motor units, whereas muscle hypertrophy remains much smaller than during typical heavyresistance strength training .
A 1-year study of endurance runners: Training, laboratory tests and field tests
Purpose: To examine the training and concomitant changes in laboratory- and field-test performance of highly trained endurance runners. Methods: Fourteen highly trained male endurance runners (mean ± SD maximal oxygen uptake [VO2max] 69.8 ± 6.3mL · kg–1 · min–1) completed this 1-y training study commencing in April. During the study the runners undertook 5 laboratory tests of VO2max, lactate threshold (LT), and running economy and 9 field tests to determine critical speed (CS) and the modeled maximum distance performed above CS (D′). The data for different periods of the year were compared using repeated-measures ANOVA. The influence of training on laboratory- and field-test changes was analyzed by multiple regression. Results: Total training distance varied during the year and was lower in May–July (333 ± 206 km, P = .01) and July–August (339 ± 206 km, P = .02) than in the subsequent January–February period (474 ± 188 km). VO2max increased from the April baseline (4.7 ± 0.4 L/min) in October and January periods (5.0 ± 0.4 L/min, P ≤ .01). Other laboratory measures did not change. Runners’ CS was lowest in August (4.90 ± 0.32 m/s) and highest in February (4.99 ± 0.30 m/s, P = .02). Total training distance and the percentage of training time spent above LT velocity explained 33% of the variation in CS. Conclusion: Highly trained endurance runners achieve small but significant changes in VO2max and CS in a year. Increases in training distance and time above LT velocity were related to increases in CS.
A One-Year Study of Endurance Runners: Training, Laboratory and Field Tests
2014
Purpose: This longitudinal study examined the training and concomitant changes in laboratory and field-test performance of highly trained endurance runners. Methods: Fourteen highly trained male endurance runners (mean ± SD: VO 2max 69.8 ± 6.3mL•kg-1 •min-1) completed this 1-year training study commencing in April. During the study the runners undertook 5 laboratory tests of VO 2max , lactate threshold (LT) and running economy, and 9 field tests to determine critical speed (CS) and the modelled maximum distance performed above CS (D'). The data for different periods of the year were compared using repeated measures ANOVA. The influence of training on laboratory and field test changes was analysed by multiple regression. Results: Total training distance varied during the year, and was lower in May-July (333km [SD: ± 206km], P=0.01) and July-August (339km [SD: ± 206km], P=0.02) than in the subsequent January-February period (474km [SD: ± 188km]). VO 2max increased from the April baseline (4.7L•min-1 [SD: ± 0.4L•min-1 ]) in October and January periods (5.0L•min-1 [SD: ± 0.4L•min-1 ], P<0.01). Other laboratory measures did not change. Runners' CS was lowest in August (4.90m•s-1 [SD: ± 0.32m•s-1 ]) and highest in February (4.99m•s-1 [SD: ± 0.30m•s-1 ], P=0.02). Total training distance and the percentage of training time spent above LT velocity explained 33% of the variation in CS. Conclusion: Highly trained endurance runners achieve small but significant changes in VO 2max and CS in a year. Increases in training distance and time above LT velocity were related to increases in CS.
Training to Enhance the Physiological Determinants of Long-Distance Running Performance
Sports Medicine, 2007
edge for scientists to be able to give valid training recommendations to longdistance runners and their coaches on how to most effectively enhance the maximal oxygen uptake, lactate threshold and running economy. Relatively few training studies involving trained distance runners have been conducted, and these studies have often included methodological factors that make interpretation of the findings difficult. For example, the basis of most of the studies was to include one or more specific bouts of training in addition to the runners' 'normal training', which was typically not described or only briefly described. The training status of the runners (e.g. off-season) during the study period was also typically not described. This inability to compare the runners' training before and during the training intervention period is probably the main factor that hinders the interpretation of previous training studies. Arguably, the second greatest limitation is that only a few of the studies included more than one experimental group. Consequently, there is no comparison to allow the evaluation of the relative efficacy of the particular training intervention. Other factors include not controlling the runners' training load during the study period, and employing small sample sizes that result in low statistical power. Much of the current knowledge relating to chronic adaptive responses to physical training has come from studies using sedentary
Sports medicine (Auckland, N.Z.), 2018
Middle- and long-distance running performance is constrained by several important aerobic and anaerobic parameters. The efficacy of strength training (ST) for distance runners has received considerable attention in the literature. However, to date, the results of these studies have not been fully synthesized in a review on the topic. This systematic review aimed to provide a comprehensive critical commentary on the current literature that has examined the effects of ST modalities on the physiological determinants and performance of middle- and long-distance runners, and offer recommendations for best practice. Electronic databases were searched using a variety of key words relating to ST exercise and distance running. This search was supplemented with citation tracking. To be eligible for inclusion, a study was required to meet the following criteria: participants were middle- or long-distance runners with ≥ 6 months experience, a ST intervention (heavy resistance training, explosiv...