Maximal Strength Training Improves Running Economy in Distance Runners

TLDR

The study examined whether adding maximal strength training improves running economy at 70 % VO₂max and time to exhaustion at maximal aerobic speed. Seventeen well‑trained runners were randomized to an intervention group that performed 4 × 4 half‑squat sets three times per week for 8 weeks, or a control group that maintained normal endurance training, while 1RM, RFD, VO₂max, running economy, and time to exhaustion at MAS were measured. After 8 weeks, the intervention increased 1RM, RFD, running economy, and time to exhaustion at MAS by 33.2 %, 26 %, 5 %, and 21.3 % respectively, with no change in VO₂max or body weight, whereas the control group showed no improvements.

Abstract

The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V[spacing dot above]O2max) 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.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.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[spacing dot above]O2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters.Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-trained, long-distance runners, without change in maximal oxygen uptake or body weight.