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Strength training for runners

While I am not a massive fan of distance running, if it is your sport, you may find this study of interest.

I'm sure you could design a better training programme, but even 4x4 half squats improved strength, running economy and the time to exhaustion. So if you want to improve your running there is an argument for adding strength training to the mix.....



Maximal Strength Training Improves Running Economy in Distance Runners.

Purpose: The present study investigated the effect of maximal strength training on running economy (RE) at 70% of maximal oxygen consumption (V[spacing dot above]O2max) and time to exhaustion at maximal aerobic speed (MAS). Responses in one repetition maximum (1RM) and rate of force development (RFD) in half-squats, maximal oxygen consumption, RE, and time to exhaustion at MAS were examined.

Methods: Seventeen well-trained (nine male and eight female) runners were randomly assigned into either an intervention or a control group. The intervention group (four males and four females) performed half-squats, four sets of four repetitions maximum, three times per week for 8 wk, as a supplement to their normal endurance training. The control group continued their normal endurance training during the same period.

Results: The intervention manifested significant improvements in 1RM (33.2%), RFD (26.0%), RE (5.0%), and time to exhaustion at MAS (21.3%). No changes were found in V[spacing dot above]O2max or body weight. The control group exhibited no changes from pre to post values in any of the parameters.

Conclusion: Maximal strength training for 8 wk improved RE and increased time to exhaustion at MAS among well-trained, long-distance runners, without change in maximal oxygen uptake or body weight.
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