Run Stronger: The Power of Strength Training for Endurance Athletes
Discover the science-backed strength methods that enhance speed and endurance for middle and long-distance runners.
The study titled "The Effect of Strength Training Methods on Middle-Distance and Long-Distance Runners’ Athletic Performance: A Systematic Review with Meta-analysis" explored how different strength training methods impact the athletic performance of middle-distance and long-distance runners.
PMID: 38627351
This research analysed the effectiveness of various strength training approaches, including high load, submaximal load, plyometric, and combined training, on performance (i.e., time trial and time until exhaustion) and determinants such as maximum metabolic steady state (MMSS), running economy, sprint capacity, maximal oxygen uptake (VO₂ max), and velocity at VO2max (vVO2max).
Key Points
Objective: To assess the impact of different strength training methods on running performance and its determinants in middle-distance and long-distance runners.
Methods: The authors conducted a systematic review and meta-analysis, including 38 studies published until November 2022. They focused on randomised and non-randomised controlled studies involving runners.
Participants
The analysis included 894 runners (651 males and 243 females), categorised into moderately trained, well-trained, and highly trained athletes aged over 16 years.
Findings
High load (≥ 80% of one repetition maximum) and combined training methods showed moderate to large improvements in running performance (effect sizes of -0.469 and -1.035, respectively).
Plyometric training did not significantly affect performance (effect size = -0.210).
None of the strength training methods led to significant improvements in VO2max, vVO2max, maximum metabolic steady state (MMSS), or sprint capacity.
Evidence Certainty
The certainty of evidence was rated as very low to moderate.
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