Research · Strength ·
Which strength training improves running economy?
Running economy is how much energy you use to run at a given speed. Better economy means the same pace costs you less, which adds up over a long race. This review pulled together studies on which types of strength training improve it.
What they did
The authors combined controlled studies of runners doing strength training for 6 to 24 weeks, with 1 to 4 sessions a week. The runners ranged from moderately trained to highly trained. They compared four approaches:
- High-load: heavy lifting
- Plyometric: jumping and bounding
- Submaximal-load: lighter weights, more reps
- Isometric: holding a position under load
What they found
- High-load training gave a small improvement in running economy, across speeds from about 8.6 to 17.9 km/h.
- Combining methods gave a moderate improvement, at about 10 to 14.5 km/h.
- Plyometric training gave a small improvement at speeds of 12 km/h or below.
- Submaximal-load and isometric training showed no improvement compared with control groups.
- High-load training helped more at faster speeds and in runners with a higher VO2max.
What it means for ultra runners
Light weights with lots of reps are a common default for runners, but heavy, low-rep lifting was more effective for economy here. A mix of heavy lifting and plyometrics looks like a sensible approach. Most ultra running happens at slower speeds, where plyometrics also helped.
Build up gradually, and learn good technique before lifting heavy.
Limitations
- The studies were on middle- and long-distance runners, not ultra runners specifically.
- Running economy was measured fresh, not late in a long run.
- The certainty of evidence was rated moderate for most methods, and low for combined methods.
This is a summary for information only, not medical or dietary advice. Read the original study for full details.