Strength training for Runners
Strength Training is very overlooked and shied away from topic in the running community, as their are many myths, such as “Strength Training or Lifting Weights will make me slow”. Strength training is a crucial component in keeping you healthy, strong, and running your best.
Runners love to run and base everything on running exercises. Here are some other famous quotes we’ve heard over the years;
“ I want to be faster let me run faster during miles”
“ let’s do fartleck instead”
” I need more endurance, let me add another mile”
And my favorite “ Weight training, won’t make me faster or let me run more”.
Can Strength Training Really Help Me?
By actually adding some form of resistance training, whether it is maximal strength or endurance training time to fatigue will decrease, rate of force production will decrease ( this is good) and overall run time will decrease. Almost forgot to mention, impact absorption also increases which decreases the chances of injury.
One great study on this was on maximal strength training by kyvind stkren of Norway1. Their program was 24 sessions over a 8 week period, 3 days a week of 4 sets of 4 reps of half squats. At the end there was an increase of rep max of 33%, rate of force production of 26%, rate of exertion by 70%, time to exhaustion increased by 5%, but there was no correlation to vo2 max (this is normal when performing tests that do not change intensities, not a graded test).
Another study we’ll mention did a training program using both strength and endurance which showed improvements in time to exhaustion2
In short, by adding a resistance training program that is focused on power development and velocity it will dramatically increase a runners speed and time to exhaustion ( endurance, Lactic acid tolerance). This also lessens the increase of mass(weight) and focuses more on the neuromuscular adaptions needed for power.
Maximal Strength Training Improves Running Economy in Distance Runners KYVIND STKREN1,2, JAN HELGERUD1,3, EVA MARIA STKA2 , and JAN HOFF1,4 1 Department of Circulation and Medical Imaging, Faculty of Medicine, Norwegian University of Science and Technology, NORWAY; 2 Department of Sport and Outdoor Life Studies, Telemark University College, NORWAY; 3 Hokksund Rehabilitation Centre, NORWAY; and 4 Department of Physical Medicine and Rehabilitation, St.Olav University Hospital, NORWAY
Tested LT HR, VO2, 1RM and RFD focused
1rm test, 10 reps of 50%, 5 reps of 60%, 3 eps of 70%, 1 reps of 80%, then 1 rep adding 2.5kg till true 1RM
Program 4sets*4RM half squats 3 days out of the week, 8wks
Added 2.5 if performed 5reps
1RM- increase 33%, RFD increased 26%, RE increased 70% TTE- decreased 5% 72 sec
Not concruent with vo2
Explosive-strength training improves 5-km running time by improving running economy and muscle power LEENA PAAVOLAINEN,1 KEIJO HA¨ KKINEN,2 ISMO HA¨ MA¨ LA¨ INEN,1 ARI NUMMELA,1 AND HEIKKI RUSKO1 1KIHU-Research Institute for Olympic Sports; and 2Neuromuscular Research Center and Department of Biology of Physical Activity, University of Jyva¨skyla¨, SF-40700 Jyva¨skyla¨, Finland
- Increase 2-4vo2
- .95 on forward jump
Effects of concurrent endurance and strength training on running economy and V0 2 kinetics GREGOIRE P. MILLET, BERNARD JAOUEN, FABIO BORRANI, and ROBIN CANDAU UPRES-EA 2991, Sport, Performance, Sante; Faculte des Sciences du Sport, Montpellier, FRANCE;
Stay tuned for Pt.2
By: Eric Martinez Co-Founder | Clinical Performance Specialist
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