Strength and power training for runners

Training rationale

1. If we look at a very well know paper by Joyner & Coyle (2008)(3) they suggest that three limiting factors for running endurance performance are VO2 max x lactate threshold percentage x running economy (3). We can used gym based strength and power to directly and indirectly improve these, thus improving running performance.

2. Overall, the running injury incidence yearly has been shown to be between 37% and 56%: dependent on factors such as level of running, amount of running miles covered weekly, and the age of subjects. Research has suggested that between 20–70% of injuries associated with running require medical attention (2).

3. Injury prevalence presented greatest at the knee region (24.3%), but this differed when results were split into male and females. Females presented the greatest prevalence of injury at the calf/lower leg, whilst males presented greatest incidence of injury at the hip/pelvis/upper leg region (2). Resistance training increases your bodies ability to tolerate load which will decrease risk on injury.

4. Numerous studies report low bone mineral density in male and female distance runners. The underlying causes of low BMD in female runners are well established and associated with a syndrome termed relative energy deficiency in sport (RED-S) (1). Resistance training is the number one best activity to increase bone mineral density.

5. Runners that display higher eccentric strength, reactive strength and lower leg stiffness display superior running economy (RE) (4). Explosive training and heavy weight training are effective concurrent training methods aiming to improve RE within a few weeks. However, long-term training programs seem to be necessary when the largest possible improvement in RE is desired (5).

Three general training guidelines

1. Avoid the middle intensity weight zones of training. Individual differences apply if you haven't ever resistance trained but ultimately the positive adaptations we’re looking for come from increasing your muscles ability to generate high force in short time frames. Thus, we need to be stimulating and stressing the muscles and the nervous system with weights higher than 80% of our 1RM.

2. Reactive Strength is the holy grail when it comes to improving running performance. Reactive strength is the ability to reverse the ground contact by developing high forces in minimal time through the utilisation of the fast stretch shortening cycle (<250ms). This ability is developed by plyometric exercises which are jumping exercises with a ground contact time <250ms.

3. Placing an emphasis on single leg eccentric exercises will provide a huge performance and injury reduction return.

References

(1) Duplanty AA, Levitt DE, Hill DW, McFarlin BK, DiMarco NM, Vingren JL. Resistance Training Is Associated With Higher Bone Mineral Density Among Young Adult Male Distance Runners Independent of Physiological Factors. J Strength Cond Res. 2018 Jun;32(6):1594-1600. doi: 10.1519/JSC.0000000000002504. PMID: 29470364.

(2) Dempster, J., Dutheil, F., & Ugbolue, U. C. (2021). The Prevalence of Lower Extremity Injuries in Running and Associated Risk Factors: A Systematic Review. Physical Activity and Health , 5 (1), 133–145. DOI:

(3) Joyner, Michael & Coyle, Edward. (2008). Endurance exercise performance: The physiology of champions. The Journal of physiology. 586. 35-44. 10.1113/jphysiol.2007.143834.

(4) Li F, Newton RU, Shi Y, Sutton D, Ding H. Correlation of Eccentric Strength, Reactive Strength, and Leg Stiffness With Running Economy in Well-Trained Distance Runners. J Strength Cond Res. 2021 Jun 1;35(6):1491-1499. doi: 10.1519/JSC.0000000000003446. PMID: 31809458.

(5) Denadai BS, de Aguiar RA, de Lima LC, Greco CC, Caputo F. Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis. Sports Med. 2017 Mar;47(3):545-554. doi: 10.1007/s40279-016-0604-z. PMID: 27497600.