The effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials ARTICLE in THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH · DECEMBER 2015 (original) (raw)
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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...
Maximal Strength Training Improves Running Economy in Distance Runners
Medicine & Science in Sports & Exercise, 2008
Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V O 2max ) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined. Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period. Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in V O 2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters. Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among welltrained, long-distance runners, without change in maximal oxygen uptake or body weight.
Strength training and changes in the dynamics of running economy
Journal of Human Sport and Exercise, 2014
The aim of this study was to examine an acute effect of 4RM training and plyometric training (PT) on running economy (RE; O2 consumption) in endurance runners during a 48 hour interval. Eight performance runners (age 25.4±1.4 years) completed a maximum strength training (4RM) of lower limbs (3 sets, rest 2 min, 5 exercises) and subsequently underwent a RE test on a treadmill (speed 8, 10 and 12 km•h-1) at three time intervals (0, +24 and +48 h) after the training. We found that the average VO2•BM-1 •min-1 and ΔVO2•BM-1 •min-1 at the given speed increased from baseline (a pretest 48 h before the strength intervention) by 2.3-5.6% and culminated after 24 h. These changes in RE after the strength intervention were not statistically significant, when compared to the pretest (48 h before the intervention). The second investigation was conducted in seven runners (age 25±1.6 years). This time the intervention was plyometric (7 sec load, rest 2 min, maximum intensity, 3 sets, 6 exercises on the dominant lower limb). We found that the average VO2•BM-1 •min-1 and ΔVO2•BM-1 •min-1 at given speeds at intervals 0, +24 and +48 h did not increase, when compared to the pretest (p < 0.05; max +1%). These minimal changes probably resulted from the design of the PT, which had not a sufficiently destructive effect on muscle cells. The comparison of these two investigations indicates a stronger (although statistically insignificant) deterioration of RE after 4RM training versus PT.
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.
Frontiers in Physiology, 2021
This study aimed to determine if concurrent endurance and strength training that matches the global running pattern would be more effective in increasing running economy (RE) than non-matched training. The global running pattern of 37 recreational runners was determined using the Volodalen® method as being aerial (AER) or terrestrial (TER). Strength training consisted of endurance running training and either plyometric (PLY) or dynamic weight training (DWT). Runners were randomly assigned to a matched (n = 18; DWT for TER, PLY for AER) or non-matched (n = 19; DWT for AER, PLY for TER) 8 weeks concurrent training program. RE, maximal oxygen uptake V̇O2max) and peak treadmill speed at V̇O2max (PTS) were measured before and after the training intervention. None of the tested performance related variables depicted a significant group effect or interaction effect between training and grouping (p ≥ 0.436). However, a significant increase in RE, V̇O2max, and PTS (p ≤ 0.003) was found after...
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
Transfer of strength training to running mechanics, energetics, and efficiency
Biology of Sport
To examine the effects of increased strength on mechanical work, the metabolic cost of transport (Cost), and mechanical efficiency (ME) during running. Fourteen physically active men (22.0 ± 2.0 years, 79.3 ± 11.1 kg) were randomized to a strength-training group (SG, n = 7), who participated in a maximal strength training protocol lasting 8 weeks, and a control group (CG, n = 7), which did not perform any training intervention. Metabolic and kinematic data were collected simultaneously while running at a constant speed (2.78 m•s-1). The ME was defined as the ratio between mechanical power (P mec) and metabolic power (P met). The repeated measures two-way ANOVA did not show any significant interaction between groups, despite some large effect sizes (d): internal work (W int , p = 0.265, d =-1.37), external work (W ext , p = 0.888, d = 0.21), total work (W tot , p = 0.931, d =-0.17), P mec (p = 0.917, d =-0.17), step length (SL, p = 0.941, d = 0.24), step frequency (SF, p = 0.814, d =-0.18), contact time (CT, p = 0.120, d =-0.79), aerial time (AT, p = 0.266, d = 1.12), P met (p = 0.088, d = 0.85), and ME (p = 0.329, d = 0.54). The exception was a significant decrease in Cost (p = 0.047, d = 0.84) in SG. The paired t-test and Wilcoxon test only detected intragroup differences (pre-vs. post-training) for SG, showing a higher CT (p = 0.041), and a lower Cost (p = 0.003) and P met (p = 0.004). The results indicate that improved neuromuscular factors related to strength training may be responsible for the higher metabolic economy of running after 8 weeks of intervention. However, this process was unable to alter running mechanics in order to indicate a significant improvement in ME.