Running training: is there a strength recipe that works?

What they found

The most significant result of the meta-analysis was that overall, strength training positively improves performance. If your goal is to run fast over middle distances and long distances, including some sort of strength training will likely result in improved performance. However, it’s not just the strength training in general that will improve performance - the type of strength training performance matters as well.

The largest improvements in performance were seen when combined training was performed – ie when the subjects were performing a combination of high load resistance training, plyometric training, and in some cases, submaximal strength training (see figure 1). Therefore, rather than relying on one type of strength training, it’s likely best to use a combination of methods. The researchers hypothesized that using different types of strength training provides different types of overload to the neuromuscular system. This may result in complimentary adaptations that improve performance.

When looking at the individual strength training methods, it appears the heavy load strength training is the most effective (figure 1), leading to statistically significant improvements in performance. When performed individually, plyometric training also led to increases in performance. However, these effects fell just short of statistical significance. This result is somewhat surprising as it conflicts with previous findings. The researchers could not immediately explain this discrepancy beyond suggesting that the inclusion of more studies may explain the difference.

Figure 1: Effect of strength training types on running performance

A negative effect size represents beneficial effects after strength training compared with control conditions. The bigger the negative number, the more beneficial. CI = confidence interval; Combined = combination of high load training, plyometric training, and/or submaximal load training; HL = high load training; PL = plyometric training. Combined strength training was most effective while the single most effective type was high-load strength training.

Why the gains?

While strength training clearly has a positive impact on performance, the analysis was unable to determine why strength training improves performance. None of the strength training methods were shown to directly impact and improve sprint capacity, maximal metabolic steady state, VO2max, or vVO2max, the major determinants of middle distance and long-distance running performance.

While strength training is obviously positively impacting some aspect of performance and some bodily system, it’s not immediately clear what those systems are. From a practical standpoint, it doesn’t necessarily matter. If you know that strength does improve performance, and you know the types of strength training that are going to improve performance, you have the information you need to get better!

A common fear amongst endurance athletes is that strength training can negatively impact endurance qualities. However, strength training was shown to have no effect on the endurance qualities of maximal metabolic steady state, VO2max, and vVO2max.  This means that while strength training didn’t positively affect these abilities, the fear that strength training will have a negative impact on endurance abilities is unfounded. Basic strength training can be performed with little risk of experiencing negative consequences on metabolic factors.

When it came to the moderating variables, none of the investigated variables had any impact on the degree to which strength training impacted performance. Put simply, regardless of the personal characteristics of the subjects themselves, or the duration and frequency of the training performed, the results were similar. While this may seem like a negative finding because no relationships were found, the opposite is true. What this means is that regardless of who you are, you can benefit from strength training. Further, you don’t have to worry about the specific details of your training program in terms of the frequency of sessions. If you’re performing combined strength training or heavy strength training in isolation with some consistency, you’re covered. That makes it a lot simpler to design an effective training program, which includes both strength training and running.

Practical applications for runners

If you want to run faster, strength training is a strategy that will help you do just that. While it may seem counterintuitive that very short bouts of high intensity work can improve endurance performance, the evidence is clear: both metabolic and neuromuscular abilities contribute to running performance. While traditional endurance training certainly improves metabolic factors, it falls short on the neuromuscular factors. That’s where strength training comes in as it adequately improves these important abilities. Importantly, it’s able to do so without compromising metabolic factors. If you’re worried that strength training is going to hurt your endurance, that’s not the case!

When it comes to performing strength training, you’re best performing training that combines high load training and plyometric training. The best results occur when both methods are used together. If you were forced to choose one over the other, it appears that high load training is the better option. But while the benefits of plyometric training didn’t quite meet the threshold for statistical significance, that doesn’t mean they’re useless. They still may improve performance. If you find them to be of value, keep them in the program and add a small amount of heavy load training to ensure you get optimal results.

Another important practical finding from the analysis was that anyone can improve their running performance with strength training. Who you are doesn’t matter - if you’re a runner, it can help! Furthermore, you don’t necessarily need to worry about the details in terms of implementing a program. The frequency of the sessions or the total number of sessions doesn’t appear to influence the results. Just focus on being consistent and you’ll reap the performance benefits of strength training.

References

1. Sports Med. 2024 Jul;54(7):1801-1833.  doi: 10.1007/s40279-024-02018-z. Epub 2024 Apr 17.