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.