STRENGTH TRAINING & RUNNING PERFORMANCE
@ THE INJURY CLINIC
At The Injury Clinic…we like evidence! So here’s a brief run down on an article published recently looking at strength training and running performance.
Blagrove, RC., Howatson, G., Hayes, PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med, 2018, 48: 1117-1149.
1. Strength training appears to provide benefits to running economy, time trial performance & max sprint speed in middle- & long-distance runners of all abilities
2. Max oxygen consumption, blood lactate parameters & body composition appear to be unaffected by the addition of strength training to a distance runners program
3. Adding strength training in the form of heavy resistance training, explosive resistance training and plyometric training performance on 2-3 occasions per week is likely to positively affect performance.
A BIT MORE ON RUNNING ECONOMY…
- Running economy is the oxygen, or energy cost, to run at a given sub-max velocity. Strength training intervention lasting 6-20 weeks, added to the training program of a distance runner (all abilities) appears to enhance running economy by 2-8%.
- Multi-joint exercises using free-weights are likely to provide a superior neuromuscular stimulus compared to machine-based or single joint exercises as they demand greater levels of coordination, multi-planar control, activation of synergistic muscle groups and usually require force to be produced from closed-kinetic chain positions. These types of exercises also have a greater biomechanical similarity to running actions and are therefore likely to provide a greater level of specificity and hence transfer of training effect.
HOW CAN THE INJURY CLINIC HELP?
If you’re a keen runner, of any ability, strength training can assist with injury management and prevention, as well as performance. If your running has plateaued, if you’re looking for something to vary your training, or you’re after something to enhance your performance…come and speak with Strength & Conditioning Coaches or Physiotherapists at The Injury Clinic.