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Many people prepare to run 5km for health, while others prepare in earnest to win marathons. Many programs have been designed to train for these events. These programs naturally include running, but often a strength training component is missing. My intention is to persuade runners to consider incorporating strength training into their program to realize health or performance benefits.
Why Resistance Training is Important to Distance Runners
Running Economy – With all things being equal those with good running economy use less energy and less oxygen than those with poor running economy. The runner who requires less oxygen will perceive running to be easier and will be able to run at a faster pace before feeling fatigue. Even small improvements in running economy can have profound effects on performance.1,2 Strength training is an effective way to improve running economy.
Supporting Literature
Storin et al. (2008)3 found that in well-trained distance runners, an 8% increase in running economy occurred following a period of resistance training.
Johnson et al. (1997)4 demonstrated that female runners who had been strength trained had improved running economy significantly more than a control group (running only) that had not.
Paavlainen et al.(1999)5 determined that explosive strength training (plyometrics) was associated with improvements in running economy.
Millet et al. (2002)6 found that in a group of well-trained triathletes a strength training program resulted in improved running economy.
Improved Race Times
If strength and explosive strength training have the potential to make running feel easier, then there should be evidence supporting improved race times.
Supporting Literature
Paavlainen et al. (1999)5 found that not only did running economy improve with explosive strength training, but 5km time improved significantly in a resistance training group of experienced athletes. This makes the results that much more remarkable, as more experienced athletes can have difficulty experiencing meaningful improvements.
Spurrs et al. (2003)7 showed significant improvements in 3km running times with the addition of explosive strength training (jump training/plyometrics).
Applying This Information
Health
If you are running to improve or maintain health, consider performing basic resistance training along with your distance work. This would involve training all the major muscle groups 2-3x’s a week, performing 2-4 sets per exercise, and 8-12 repetitions per set. This will at least help you expereince the health benefits of resistance training as a runner, and will likely also help your performance. You might need to cut back on mileage, as throwing more exercise volume at your body may not be the best idea, particularly if you are health conscious.
Performance
If you are training competitively, I would recommend a certain number of weeks focusing on periodized strength training to build a strength base, then work into explosive strength (jump/plyometric) training. Concurrent run training would be appropriate in most/all cases. Unfortunately, this is about as specific as I can get without considering a large number of variables. A well-designed program may have training blocks planned for a year or more.
Sample Program (Adapted from Millet et al.)
As a very general example, this is an adaptation of what Millet et al. did in their work with experienced triathletes. The expected result from training this way would be improved running economy.
General Training (14 weeks)
This is the period during which the athlete is not actively competing. The training is primarily aerobic (70% Vo2max). In the Millet study, the athletes swam approximately 11 miles a week, cycled approximately 137 miles a week, and ran approximately 30 miles a week. They also stretched approximately 1.6 hours a week.
Strength Training (9 weeks)
Continue with endurance training and add in concurrent strength training. Lower-limb muscles were trained heavily twice a week. Exercises included hamstring curls, leg press, seated press, parallel squat, leg extension, and heel raise.
Initial 3 Weeks (3 sets to failure of 3-5 repetitions)
Sample Week
Day 1
Parallel Squat: 2 warm-up sets then 1 x 3-5 repetitions to failure
Hamstring Curl: 2 warm-up sets then 1×3-5 repetitions to failure
Knee Extension: 2 warm-up sets then 1×3-5 repetitions to failure
Day 2
Leg Press: 2 warm-up sets then 1×3-5 repetitions to failure
Heel Raise: 2 warm-up sets the 1×3-5 repetitions to failure
Parallel Squat: 2warm-up sets then 1×3-5 repetitions to failure
Second 3 Weeks (4 sets to failure of 3-5 repetitions)
Sample Week
Day 1
Parallel Squat: 2 warm-up sets then 1×3-5 repetitions to failure
Hamstring Curl: 2 warm-up sets then 1×3-5 repetitions to failure
Knee Extension: 2 warm-up sets then 1×3-5 repetitions to failure
Heel Raise: 2 warm-up sets the 1×3-5 repetitions to failure
Day 2
Leg Press: 2 warm-up sets then 1×3-5 repetitions to failure
Heel Raise: 2 warm-up sets the 1×3-5 repetitions to failure
Parallel Squat: 2warm-up sets then 1×3-5 repetitions to failure
Hamstring Curl OR Knee Eextension 2 warm-up sets the 1×3-5 repetitions to failure
Final 3 Weeks (5 sets to failure of 3-5 repetitions)
Sample Week
Day 1
Parallel Squat: 2 warm-up sets then 1×3-5 repetitions to failure
Hamstring Curl: 2 warm-up sets then 1×3-5 repetitions to failure
Knee Extension: 2 warm-up sets then 1×3-5 repetitions to failure
Heel Raise: 2 warm-up sets the 1×3-5 repetitions to failure
Leg Press: 2 warm-up sets the 1×3-5 repetitions to failure
Day 2
Leg press: 2 warm-up sets then 1×3-5 repetitions to failure
Heel Raise: 2 warm-up sets then 1×3-5 repetitions to failure
Parallel Squat: 2 warm-up sets then 1×3-5 repetitions to failure
Hamstring Curl or Knee Extension: 2 warm-up sets then 1×3-5 repetitions to failure
This is an example only. For competitive runners we encourage consulting with someone who has experience developing strength programs for distance runners.
Bottom Line
Strength training can have a positive effect on running economy and distance running performance.
References