Strength Training, Running Economy and Running Speed

If you are a runner who has reached a more advanced level, you know running faster becomes harder at a higher level. A recent article provides insight into resistance training's ability to improve running economy and speed in advanced runners.

A review article of several high-quality running studies concluded strength training can improve endurance performance particularly at the 3k and 5k distances. This review excluded studies not considered well-designed so that tends to make this study a stronger level of evidence.

Three points from the review to note:

1. All five studies showed improved running economy;
2. Two studies showed an average runner speed improvement of 2.9 %;
3. Four of the five studies used explosive resistance training for the runners.

Take-home lesson: Strong evidence supports the use of explosive training as a runner training tool for improved running economy at shorter-distance endurance races. Ideally, more studies would have qualified for this review which would make the evidence even stronger. However, with what we now know, every serious 3k and 5k runner should be training with weights. If you are a running coach, you should consult with a qualified strength and conditioning professional to establish a resistance training program.

Yamamoto, LM, Lopez, RM, Klau, JF, Casa, DJ, Kraemer, WJ,and Maresh, CM. The effects of resistance training onendurance distance running performance among highly trained
runners: a systematic review. J Strength Cond Res 22(6):2036–2044, 2008.

Runners: Beware the Downhill

Distance runners frequently run up and down hills while training and racing.

Does running up or down hill change knee stress? Should runners experiencing knee issues take any special precautions when running up or down hill? A recent study examined those questions.

Runners were tested on a treadmill at 3, 6 and 9 degrees uphill and 3,6 and 9 degrees downhill. Runners were also tested on level ground.

Going uphill? No problem. In fact, impact peaks actually decreased when the runners went uphill largely due to changed foot-strike patterns.

Downhill was another story.

At just a 3 degree decline, impact peaks increased by 18% and parallel braking forces increased by 27% compared to level running.

At six degrees decline, impact forces increased by 32% and parallel braking forces increased by 46%.

At nine degrees decline, impact forces increased by 54% and parallel braking forces increased by 73%.

A previous study (Hreljac 2000) had noted higher impact peaks were the primary distinction between injured runners and never injured runners. In fact, Hreljac found injured runners had a 13% higher impact peak than non-injured runners. As noted above, even a 3 degree decline produces 18% higher impact peaks than level running.

If you must run downhill, this study notes greater bend at the knee when landing (termed flexion) and a shorter stride can lower the impact peaks sustained at the knee.

If you are experiencing knee problems, it is advisable to avoid hills completely.

Gottschall JS, Kram R, Ground Reaction Forces During Downhill Running, Journal of Biomechanics 38 (2005)445-452.

Step-Ups: Great Resistance Training for Runners

Step ups should be a staple of any serious resistance training routine.

Step ups:

Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;

Improve neuromuscular coordination;

Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;

Can be adjusted for strength levels by changing the height of the step;

Are great for the crucial glute, quad and hamstring muscle groups.

A few tips for the step up:

1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.

Short Weight-Training Sessions Produce Big Gains for Runners

In distance running, training economy is considered one of the three most important physiological aspects along with VO2 Max and Lactate Threshhold.

Runners performed 4 sets of heavy ½ squats for 8 weeks while maintaining a serious running schedule. They weight-trained three times per week. Another group continued their regular running schedule but did not weight-train.

At the end of the eight week training period, the weight-training group improved running economy by five percent while not gaining any weight (we know runners do not want to gain weight). Weight-training runners also improved time to exhaustion by 21%. Non-weight lifting runners showed no improvement in either category.

Some important points:

· Runners spent minimal time in the weight room: They performed only one exercise (squat) and only 4 sets per session. Since runners usually do not like to spend excess time in the weight room, this study shows great bang for the buck from a very short workout-probably less than one half-hour per session.
· Runners performed half-squats rather than full squats. The half-squat is generally considered less stressful to the knee joint when squatting so it may be safer than a full squat-especially for inexperienced lifters.
· Since several previous studies have also shown a resistance training/improved running economy connection, this study holds even more weight.

STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF, Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1087–1092, 2008.