Why do runners lift weights? To make them run faster! More accurately athletes lift weights as it improves their running economy which has benefits for training as well as racing. This single concept is the key to strength and conditioning for runners and endurance athletes.
Running Economy is the term used to describe the energy cost of running at a specific constant speed. By improving a runner’s economy they are able to achieve a desired speed for a lower energy cost or vice versa for the same energy demand the athlete can achieve a higher running speed.
Numerous research articles exist that show strength training can improve running economy. In a US study conducted with high school female athletes, Johnston (1995) showed that a 10 week strength program improved leg strength by 34% resulting in a 4% improvement in running economy. There was no significant difference in maximal aerobic capacity or blood lactate accumulation between the control and experimental groups suggesting that the improvement must have been achieved via muscle adaptations.
The classical study by Paavolainen (1999) linked explosive strength training with improvements in 5km race times. The athletes used in the experiment were well trained 5km runners (club runners) they followed a 9 week program of explosive weight training and endurance running. The researchers found that 5km race times significantly improved without a significant aerobic (VO2max) response. The study concluded that the improved running speeds recorded by the athletes who performed the strength training program were due to neuromuscular adaptations, allowing them to run faster for the same oxygen consumption.
Numerous research articles exist that show strength training can improve running economy. In a US study conducted with high school female athletes, Johnston (1995) showed that a 10 week strength program improved leg strength by 34% resulting in a 4% improvement in running economy. There was no significant difference in maximal aerobic capacity or blood lactate accumulation between the control and experimental groups suggesting that the improvement must have been achieved via muscle adaptations.
The classical study by Paavolainen (1999) linked explosive strength training with improvements in 5km race times. The athletes used in the experiment were well trained 5km runners (club runners) they followed a 9 week program of explosive weight training and endurance running. The researchers found that 5km race times significantly improved without a significant aerobic (VO2max) response. The study concluded that the improved running speeds recorded by the athletes who performed the strength training program were due to neuromuscular adaptations, allowing them to run faster for the same oxygen consumption.
An interesting addition to the study was the investigation into volume of training and how that influences running economy. In the study both the control and experimental group were exposed to the same volumes of training. The group that performed the weight lifting sessions substituted the corresponding running session – the subsequent improvement in 5km was achieved whilst running less.
Running economy improves independently of aerobic development (VO2) the adaptations that result in this improvement must therefore be muscular. Research suggests that these adaptations take place on two levels; neural adaptations and fibre adaptations. Strength gains can occur at each level however it is difficult to determine if one in isolation is responsible for enhancing running economy.
Neural changes include adaptations to signal sent to the motor units and the number of motor units recruited. This would result in greater force production capabilities in runners as well as more efficient movement patterns thus resulting in lower energy demands.
Running economy improves independently of aerobic development (VO2) the adaptations that result in this improvement must therefore be muscular. Research suggests that these adaptations take place on two levels; neural adaptations and fibre adaptations. Strength gains can occur at each level however it is difficult to determine if one in isolation is responsible for enhancing running economy.
Neural changes include adaptations to signal sent to the motor units and the number of motor units recruited. This would result in greater force production capabilities in runners as well as more efficient movement patterns thus resulting in lower energy demands.
Changes on a muscle fibre level following strength training include increased cross sectional area of fibres resulting in greater force production for the same motor unit recruitment. The strength improvements seen in the initial stages of training will almost certainly be due to neural adaptations however the muscle fibre changes are also significant.
Concurrent strength gains lead to enhanced biomechanics, when coached correctly, leading to further improvements in running economy. The associated strength improvements in postural muscles frees up energy in locomotive muscle groups that in less well trained athletes provide support. Think of a time when you have run fatigued, your legs are holding you up instead of your postural muscles in your hips and back, they should be driving you along!
Implications for a training program
It is essential that the previous theory informs our decision making when it comes to strength training for endurance athletes. All too often endurance athletes and coaches fall into the trap of including strength work as another form of endurance or aerobic work e.g. circuit training. The science behind running economy studies shows us that a neural response is preferred in order to fully exploit the benefits of strength training with endurance athletes. Program design therefore needs to include sufficient intensity (load) in order to provoke a neural response. Exercise selection should be based on the task in hand therefore multi joint explosive lifts such as cleans and snatches (plus their derivatives) are essential due to their dynamic correspondence to running.
Concurrent strength gains lead to enhanced biomechanics, when coached correctly, leading to further improvements in running economy. The associated strength improvements in postural muscles frees up energy in locomotive muscle groups that in less well trained athletes provide support. Think of a time when you have run fatigued, your legs are holding you up instead of your postural muscles in your hips and back, they should be driving you along!
Implications for a training program
It is essential that the previous theory informs our decision making when it comes to strength training for endurance athletes. All too often endurance athletes and coaches fall into the trap of including strength work as another form of endurance or aerobic work e.g. circuit training. The science behind running economy studies shows us that a neural response is preferred in order to fully exploit the benefits of strength training with endurance athletes. Program design therefore needs to include sufficient intensity (load) in order to provoke a neural response. Exercise selection should be based on the task in hand therefore multi joint explosive lifts such as cleans and snatches (plus their derivatives) are essential due to their dynamic correspondence to running.
Sessions should last no longer than 45min as longer than this exhibits an endurance framework. In order to maximise neural gains in beginners loads of <50% maximum are required to learn movement patterns and techniques without over loading or causing poor execution of technique. The key is fast explosive biomechanically sound movements at this stage. The ability to maintain progression in more developed athletes requires that intensity is manipulated over volume, therefore sound basic technique must always be practiced and advocated allowing intensity to increase alongside the athletes developing ability without causing injury.
The decision to run before or after a strength session is heavily debated in the literature and in practice between different coaches. The link to running economy suggests that out of season preparatory strength sessions that require more from the athletes should be performed separately to any running. In season when strength work is maintenance based, runs can follow on directly from a strength session. It is advised that track or speed orientated running sessions should always be performed on different days to strength work. A note of caution – everyone is different and some athletes respond differently to strength work, individual cases should be just that, treated as individuals.
The decision to run before or after a strength session is heavily debated in the literature and in practice between different coaches. The link to running economy suggests that out of season preparatory strength sessions that require more from the athletes should be performed separately to any running. In season when strength work is maintenance based, runs can follow on directly from a strength session. It is advised that track or speed orientated running sessions should always be performed on different days to strength work. A note of caution – everyone is different and some athletes respond differently to strength work, individual cases should be just that, treated as individuals.
As intensity is the key athletes must lift sufficient load to achieve a training response. Coaching at this stage is essential to maximise progression and the benefits of strength training. Programs reflecting a strength goal would typically require athletes to perform 4-5 sets of 3-6 reps at loads greater than 80% maximum depending on the time of year and session goal. An ideal strength program for an endurance athlete would see them perform strength work twice a week in general preparation phases of the year dropping to once per 5-7 day cycle in a competitive phase as maintenance.
Conclusion
Performing high intensity multi joint strength exercises improves an athlete’s running economy. The associated neural and muscle fibre adaptations responsible for greater force production at a reduced energy cost, plus the improved postural and biomechanical changes allow a runner to perform at a faster speed for less energy. By being stronger generally athletes experience a delay in fatigue. Runners should perform a structured strength training program all year round emphasising specific goals determined by the overall running plan.
Conclusion
Performing high intensity multi joint strength exercises improves an athlete’s running economy. The associated neural and muscle fibre adaptations responsible for greater force production at a reduced energy cost, plus the improved postural and biomechanical changes allow a runner to perform at a faster speed for less energy. By being stronger generally athletes experience a delay in fatigue. Runners should perform a structured strength training program all year round emphasising specific goals determined by the overall running plan.
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About the author:
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on [email protected]
Matt Wood BSc MA ASSC
Matt is an Accredited Strength & Conditioning Coach with UKSCA as well as a L3 Athletics Coach. In his day job he works for Gateshead College Academy for Sport where he heads up their Athletics Academy and delivers Strength & Conditioning for teams and individuals.
If you have any questions for Matt either Contact Us and we will pass your query on or contact him directly on [email protected]